Wednesday 20, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
EVIL WHEELS

Strength
Week 3 Cycle 2
Strict Press
5-3-1+ at 75/85/95% of your 90% of your 1 rep max - you added 2.5kg this cycle

Overhead Squat
3-3-3-3-3
at 65-75-85-90-95% of your 1 rep max

Metcon
7x
3 G2OH 70/50
6 Over the bar burpee
12 Front rack lunges - 6 each side

So this one was literally a bend over and FYOF kind of day!!