Thursday, November 17, 2016

16
Nov

Thursday, November 17, 2016

VOD

11 Fools give full vent to their rage, but the wise bring calm in the end. Proverbs 29:11

Strength

Front Squat

5@70% of 1 RM
5@70%
3@75%
3@75%
2@80%
2@80% +phyf

rest 2 minutes

2×10@65%

WOD

4 rounds for time of:
BW Lunge 100 meters
Run 400 meters

Competitors- Wear a 10/20-lb. weight vest

Cash out

4 rounds of
15 v-ups
60 second hollow hold

rest 1 min between rds

Mobility: COUCH STRETCH 2 min per side