8/15/16 – BK Fit Studios

8/15/16

CH, EW, WB – CROSS TRAINING

Weightlifting

DeLoad:

Back Squat (5, 5, 5)

5 x 40% x (TM + 20#)
5 x 50% x (TM + 20#)
5 x 60% x (TM + 20#))

WOD

METCON – (AMRAP – Reps)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

2 Rope climbs
2 Front Squats (185#/135#)

From 2:00-4:00

2 Rope climbs
4 Front Squats (185#/135#)

From 4:00-6:00

2 Rope climbs
6 Front Squats (185#/135#)

etc…
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QOD – Would you rather be a jack of many trades or a master of one?