Monday “Squats and power output” 11-9-15


Monday “Squats and power output” 11-9-15


But if you refuse to serve the Lord, then choose today whom you will serve. Would you prefer the gods your ancestors served beyond the Euphrates? Or will it be the gods of the Amorites in whose land you now live?

But as for me and my family, we will serve the Lord.”

– Joshua 24:15 NLT


Front Squats
5×3 75%+  (Rest 3 min btw sets)


Part 1: (5 min cap) For time : 1-10 ladder Clapping Push Ups Unbroken – if break – 5 burpee penalty,
rest 3 min after set of 10.

Part 2: (5 min cap) 1-10 Wall Ball unbroken(heavy) – same rules as above (Rx+ does 2-4-6…16-18-20)
Rest 3 min

Part 3: (5 min cap -jk) 4 min max cal row (heats as needed)

*Score is total time after 3rd part is finished (including rest time) + the cals Rowed