Saturday, December 29, 2018

Saturday, December 29, 2018

8AM - COMP WOD

9AM - Daily WOD

Individual - Front Squat - 1RM

Set 1 - 2 reps @ 70% of 1RM

Set 2 - 2 reps @ 75%

Set 3 - 1 rep @ 80%

Set 4 - 1 rep @ 85%

Set 5 - 1 rep @ 90%

*Take 10:00 to find your 1RM for the day, starting @ 95% of your 2RM

Partner Conditioning

AMRAP in 20:00

500m Row

40 KBS

30 Wall Ball

20 Cal Bike

10 Synchro DB Burpees

*All reps are shared except (obviously) the synchro DB Burpees

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