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Friday October 31 2014

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Strength
Back Squat
75% 5 sets 7 reps

WOD
All Levels
31 BURPEES
31 PUSH UPS
31 BOX JUMPS
31 PUSH UPS
62 WALKING LUNGES
31 PUSH UPS
31 SQUATS

Advanced
31 6″ JUMP BURPEES
31 PUSH UPS
31 TALL BOX JUMPS
31 PUSH UPS
62 OH PLATE WALKING LUNGES
31 PUSH UPS
31 GOBLET SQUATS

Weightlifting
Front Squat [% of CJ] 90%/3×4

Deficit Sn Grip Deadlift
8×4

Back Jump Squat
light/10×3

FRIDAY COMP TRAINING
A. 5 rounds of 20 sit ups or T2B
*rest 90 sec in between

B. Clean/Jerk
2RM

C. WOD
100 DU’s
15 wallballs
100 DU’s

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