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09.11.12

10
Sep

09.11.12

RX
1) Back squat – 55% x 10, 60% x 8, 65%, 8, 70% x 5
2) Press – 3 x 7

Rx+
1) Back squat – 55% x 10, 60% x 8, 65% x 8, 70% x 5
2) Press – 3 x 7
3) Pendlay row – 3 x 8

Wod: (23min Time Cap)

RX
9 RFT
9 Hang cleans 75/53
11 Push press
21 sit-ups

* 1 increasing Burpee EMOM
( Increase Burpees to a  max of 11, then decrease every round w/ remaining time)

Rx+
9 RFT
(20lb weight vest)
9 Hang cleans 75/53
11 Push press
21 sit-ups

* 1 increasing Burpee EMOM
(Increase Burpees to a  max of 11, then decrease every round w/ remaining time)