Thursday 09.28.17 WOD

Strength

PP

Wave-Ladder Complex

LAST DAY!!!

Using

1RM+5#s

Ladder 1

Set 1: 85% x 1 rep

Set 2: 85% x 2 reps

Set 3: 85% x 3 reps

Ladder 2

Set 1: 88%  x 1 rep

Set 2: 88%x 2 reps

Set 3: 88% x 3 reps

Ladder 3

Set 1: 90-92% x 1 rep

Set 2: 90-92% x 2 reps

Set 3: 90-92% x 3 reps

Metcon

FT

800m Run

10 BJO (24/20)

600m Run

20 BJO

400m Run

30 BJO

200m Run

40 BJO

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