07/27/2015

BK Fit Studios – 07/27/2015

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

Strength – Back Squat

(75% x 5, 85% x 3, 95% x 1+ (AMRAP))

*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 1 reps on your final set.

5min: EMOM (No Measure)

6 Stiff-leg Dead lifts (135/95#)

WOD (Time) KAREN

EMBRACE the SUCK – 150 Wall-Ball Shots, 20# / 14#

QOD – If you could have been told one thing that you weren’t told when you were a teenager, what would you like to have heard?