September 30, 2014 admin

09/30/14

1. 10mins: Heavy 3-rep Press

2. 5mins:

10 Push Press @ 75% of part 1
10 Calories – Rower

Rest 5mins, x2

3. NFT: 100 Sit Ups


Competitor’s Program

1. Back Squat: 8@65%, 8@70%, 6@80%, 6@85%, rest as needed

2. Front Squat: 5@70%, 5@75%, 5@80%, 5@85%, rest as needed

3. AMRAP 5mins: Sets of 3 Unbroken Strict Pull Ups

4. For time: 1mile on AD6


“Tell me and I forget.  Teach me and I remember. Involve me and I learn.” – Benjamin Franklin

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