Big Bash is in 5 days!!!!! Get your tickets from your coach! & Don’t forget to submit your nominations to the 2012 CFOIB Athlete Awards- tonight is your last chance to vote!
Ryan.
WOD
1) *The Back Squats are based off of YOUR THREE REP MAX
Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105%
– rest 2:00-3:00 between sets.
2) 4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 Max Effort UnBroken Set of Front Squats @ 70%
Coach’s Notes: Front Squats are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the barbell returns to the floor or rack. Post loads for part 1 and total reps for each of the 4 rounds to comments.
