07/20/2015

BK Fit Studios – 07/20/2015

Strength – Back Squat

Download BIG LIFTS 2 to record your 1rm and calculate working sets.

(70% x 3, 80% x 3, 90% x 3+)

*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.

**You Must get More than 3 reps on your final set.

WOD (Time)

4 Rounds For Time:
12 Wall Ball Shots (20/14#)
6 Deadlifts (70% of 1 RM)
4 Handstand Push-ups

QOD – If you were in the “Miss America” talent competition, what would your talent be?