11032014

11032014

1) EMOM for 3 min complete 4 back squat @ 60%   

Every 45 sec for 3:00 complete 2 back squats @ 70%   

Every 30 sec for 1:30 complete 2 back squat @  75%   

Every 30 Sec for 2:00 complete 1 back squat @ 80%

2) Lurong WOD 10    

11 min AMRAP  

ascending ladder 3,6,9,12.15,18,etc... of   

Wall Balls 20/14   

Box Jumps 24/20   

Deadlifts 115/75

 

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720 SE Pioneer Way Oak Harbor Wa 98277