November 8, 2013

SEAN AND ESTEFANI

–

DODGEBALL TONIGHT AT 7PM

WHO IS READY TO PR THEIR BACK SQUAT TODAY!!!

Back Squat:

5@70%

3@80%

1@90%

1@95%

1@100%

1@ +5-10lbs.

1@ +5-10lbs.

1@ +5-10lbs.

 –

WOD:

30-20-10

KB Swings (53/35)*

Burpees (jump on 45 Plate)

*Performance use 70/53

–

Supplemental Performance Training:

Hang Power Clean (below knee)

2 sets of 2 reps @65%

2 sets of 2 reps @70%

–

Death by muscle-ups:

Must be unbroken each round.

1st min = 1 muscle-up

2nd min= 2 unbroken muscle-ups

3rd min=3 unbroken muscle-ups

Continue until you are unable to perform the required muscle-ups unbroken.