10/24/2014– Friday’s WOD

Those who are participating in the 5k Breast Cancer Awarness walk this Saturday have two options. 1.) meet at the gym @7:30am or 2.) meet at Mizner Ampitheatre on a wide side walk facing the stage in between tents at @8:00am.

I am picking up the shirts tomorrow and will be handing them out the day of the event.

Feel free to call me 616-291-5999 or Amy 954-562-8244.

A) Six sets of:
Back Squat
Set 1 – x 3 reps (70%)
Set 2 – x 2 reps (75%)
Set 3 – x 1 rep (85%)
Set 4 – x 3 reps (75%)
Set 5 – x 2 reps (85%)
Set 6 – x 1 rep (90%)

Rest 2 minutes between sets

B.) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

3 Ground to Overhead (135/95 lbs)
6 Toes to Bar



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