Weightlifting
Back Squat 10-8-4-6-8 (Load)
Back Squat for load:
#1: 10 reps @ 60%
#2: 8 reps @ 70%
#3: 4 reps @ 80%
#4: 6 reps @ 70%
#5: 8 reps @ 60%
Metcon
5 Rounds
10 Burpee Pull-ups
20 Hang Dumbbell alternating Snatches
30 Calorie Row
Weightlifting
Back Squat 10-8-4-6-8 (Load)
Back Squat for load:
#1: 10 reps @ 60%
#2: 8 reps @ 70%
#3: 4 reps @ 80%
#4: 6 reps @ 70%
#5: 8 reps @ 60%
Metcon
5 Rounds
10 Burpee Pull-ups
20 Hang Dumbbell alternating Snatches
30 Calorie Row
Cheney – #105 BS – Metcon 31:15 #10 DB
Patty – #85 BS – Metcon 30:24 #25 DB