Tuesday- October 9, 2012

Fifty Strong!

warm up

100m run

5x

warm up to weight

WOD

Perform 8 rounds:

5 Power Snatches (95lbs/65lbs)

Run 200 meters

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Strength
*competition team only
Back Squats

5 sets x 3 reps @ 84%

*regular class
Back Squats

3 sets x 12-15 reps @ 43% true 1RM

Endurance

200m run

1:30 rest

8x

Row

200m row

1:30 rest

6x

Swim

25 meter sprint

1 minute rest

10x