Wednesday 8/24/2016
A. Strength
Bench Press
5x5@74%
OHS
Heavy set of 5. Two second pause at bottom of every rep.
B. Metcon
AMRAP 8
8 Squat Snatch 115/75
8 T2B
8 Box Jumps 30/24
C. Conditioning
"Blackjack"
20 min Cap
21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21
Sit-ups
D. Sled Sprints
8x50m
*All sets should be at 100% effort. Rest as needed.
E. Assault Bike
10 min @75-80% effort