17 September 2015

Friday 18 September

STRENGTH
Deadlift: 8, 6, 3, 3x1 (85%) The sets of 8, 6, and 3 are warm-up sets. Gradually increase weight building up to your 85%.

METCON
AF WOD for the AF Birthday
For Time (20min time cap): 
20 Thursters
20 SDHP
20 Push Jerks 
20 Overhead Squats
20 Front Squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. 

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