6/10/16

Strength: Russian squat program
Back squat
Working sets
2×2@ 100%

*we have 1 more day of 6×2@80% on Monday. And a max day set for Friday

Metcon:

1000m row (45cal assault bike)
15 OHS (135/95)
9 m-ups (21 dips)

750m row (33 cal assault bike)
12 OHS
7 m-ups (15 dips)

500m row (20 cal assault bike)
9 OHS
5 m-ups (9 dips)

23 min cap