Call Us: (507) 261-7696

Wednesday, September 13, 2017

12
Sep

Wednesday, September 13, 2017

VOD

10 For even when we were with you, we gave you this rule: “The one who is unwilling to work shall not eat.” 2 Thessalonians 3:10

Warm Up
250 Meter Row
5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats
Strength
ROMANIAN DEADLIFT
60%/5
65%/5
(70%/5)3
Percentages are off Back Squat 1RM
WOD
FRANK THE TANK
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees