Monday Oct 21
Strength
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00... 10 Reps @ 60% of estimated 1RM
On the 3:00.... 8 Reps @ 67%
On the 6:00... 6 Reps @ 75%
On the 9:00... 4 Reps @ 82%
On the 12:00... 2 Reps @ 87%
Metcon
"Roadies" (20:00 Time Cap)
2 Rounds
70 Wallballs (20/14) Females 9' Target
50/35 Calorie Row
30 Alternating DB Power Snatches (50/35)
15 Bar Muscle-Ups
