MEMORIAL DAY WE WILL ONLY HAVE A 9A CLASS

Friday, May 11, 2018

Saturday 180512

Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.

Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

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