10.29.2012

***Congrats to Ian Daniel on placing 2nd at the Banjo Beat Down this weekend!***

Strength:

Back Squat

10 – 3 – 3 – 3 – 3 – 1 – 1 – 1

55% – 75% – 90% or better with the single reps

 

WOD:

100 Double Unders

80 Bench Press (45#/15#) Flutter kicks while bench reps are going

60 KettleBell Swings

40 Pull Ups

20 Wall Ball

10 Box Jumps

100 Sit Ups

 

**** Congrats to Ian Daniel on placing 2nd at the Banjo Beat Down this past weekend***