Wednesday 10-18-17

1. Strength

Take 10 minutes to build to a heavy set of 3

Overhead Squat


rest 2 minutes


Then at 65% of above weight perform max reps in 1 minute


2. Metcon


21 Thrusters (95/65)

21 Burpee Over the Bar

200 m run

Rest 2:00


18 Thrusters (105/75)

18 Burpee Over the Bar

200 m run

Rest 1:30


15 Thrusters (115/85)

15 Burpee Over the Bar

200 m run


Rest 1:00


12 Thrusters (135/95)

12 Burpee Over the Erg

200 m run

*total time including rest