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Saturday 9/28/13

Strength:

·         Bench Press- In no more than 6 sets establish a 3 RM

MetCon: Team (3 person teams) All Team members working at the same time.  Can switch movements anytime and as often as they want.  Mixed teams can have two pieces of equipment to accommodate male and female weights.  Only Rx weight is posted, so scale up or down based on your level. 

·         3 Rounds

o   Squat Snatches (115/65) x 30

o   Pull-ups x 30

o   Push-ups x 30

·         Rest 2 minutes

·         3 Rounds

o   Thrusters (115/65) x 30

o   T2B x 30

o   DU’s x 30

·         Rest x 2 min.

·         3 rounds

o   DL x 30 (115/65)

o   Run x 400m

o   Air Squats x 30

 

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