Friday October 9, 2015
(Jay. Ripped. Over 50. Best Shape of Your Life Happens Here.)
First set is a warm-up, 2nd is 80%, 3rd is 85%, 4th is 90% of 1RM
**In between sets do 10 unbroken wall balls (athlete choice on weight)
Level 1 & 2 WOD:
Sled Pulls (135,90) (Down/Back = 2)
Row for Calories
Ball Slams (30,20)
**You will complete all 8 rounds at one station. Then you will run a 400m for time. Once everyone has returned from the run, the next station will begin for 8 rounds. Run another 400m for time. Repeat for the third round. On the TABATA stations, your score is the lowest number of reps completed on any given interval during the 8 rounds. Your score for the runs will be the slowest run time out of the three. No sandbagging! High reps, fast runs!
**No MODS today for anyone unless absolutely necessary. Get it done!