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


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