Wednesday 11/30/16

1. Strength: 

Every 3:00 for 5 Rounds 

Round 1: 15 Back squats, 205#

Round 2: 12 Back squats, 215#

Round 3: 9 Back squats, 225#

Round 4: 6 Back squats, 235#

Round 5: 3 Back squats, 245# 

Complete, all unbroken 

2. Conditioning: 

AMRAP 7 minutes (0:00-7:00)

15 Calorie Assault bike

15 Wall balls, 20#

4 Rounds + 1 Rep

Rest 3 minutes...

AMRAP 7 minutes (10:00-17:00)

12 Calorie Assault bike

12 Wall balls

5 Rounds even 

Rest 3 minutes...

AMRAP 7 minutes (20:00-27:00)

9 Calorie Assault bike 

9 Wall balls

6 Rounds + 2 Reps 

Assault bike 331-425 watts (:40-1:05/15's, :37-:54/12's, :24-:42/9's) 

Wall balls all unbroken 

3. Accessory work:

Deficit push-ups; 10x10 on the 1:30

*Hands on two 45# plates, nice and slow 

Complete as written 

+ Cool down