Monday, March 19, 2012

WOD 3.20.12

STRENGTH:
5/3/1 Squat
3 @ 70%, 3 @ 80%, 3+ @ 90%
-percentages based off of 90% of your 1RM.

SPEED 5 x 10 @
50-60% of 1RM.

MET-CON:
9-6-3 reps for time:
165# Thruster
Muscle-up

Post times, reps, and thoughts to comments.
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1 comment:

  1. TeresaMarch 23, 2012 at 8:15 AM

    I did the modified Met-Con in a little over 8 minutes. It's a good one!

    ReplyDelete

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