August 21, 2013

MERISA, DAVID AND RC

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STRENGTH

Fitness

Back Squat:    5, 5, Max reps @75% of 1rm

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Performance

Front Squat:   4 sets of 3 reps @85%

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WOD

Fitness

EMOM 16 Min

Odd Min:        3 Push Press, from the floor (challenging weight)

Even Min:       6-10 Toes to Bar

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Performance

EMOM 16 Min

Odd Min:        3 Muscle-ups (performance)

Even Min:       10 Toes to Bar (performance)

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If you miss required reps, rest a round and start back in.

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PERFORMANCE SUPPLEMENTAL TRAINING:

Six rounds for time:

400m Run

3 Squat Snatches (155/105)

15 Pull-ups