Friday, July 10, 2015

Hi Guys!!

Great work today. 

Friday. Get here. It's a partner workout and the weekend is coming up. Life is good. Scratch that. Life is great. 

Remember that we need to get signed up for the running clinic as soon as possible. See Allan Callard or check this site here... CFLTR.callard.ca

And we have a mystery WOD for Friday.

Kidding. But please don't send me threats once you read it. 

Strength

Back Squat x 20reps x 1set

After a proper warmup and some warmup sets you are going to hit one big set of 20. We have not done this in a while so we'll use the warmup to figure out the weight you want to be using. 

Conditioning

0:00 - 5:00 - Alternating 100m sprints for max distance

5:00 - 10:00 - Alternating 5 front squats for max reps (95/65lbs) (135/95lbs)

10:00 - 15:00 - 5 min AMRAP

  • 10 Alternating Box Jumps (5 each)
  • 10 Partner WBS (5 each)

After the back squats this is a shortened version of our interval training, but with a partner. We'll take some time to get setup and then crush this workout. 

- Team 782