Friday, 10/10/14

09 Oct Friday, 10/10/14

A)
Overhead Squat
10-8-6-4-2-2-2
– Increment across the sets
Then:
Advanced – 15 RM.  Your aim is to achieve this at BW.
Intermediate/ Novice – 3 x 5
Then, either:
B)
20 Deadball Ground to Shoulder for time
or
C)
Max Effort KB Farmers Walk – 5m Shuttles (forwards/backwards. 2 x 24/16kg)
If you’re coming along to the Open Gym this afternoon looking for a Metcon, here it is:
For time:
10-9-8-7-6-5-4-3-2-1*
* Overhead Squats (40/30kg)
* Mountain Climbers
1000m Run
500m Row
25 Double Jump Lateral Burpees Over the Bar (aka DJ L-BOB)

Marty, Rourky