Friday 11/3

Why so angry Bill?


In this cycle we are working both the repetition effort (% Work) and dynamic effort (Speed Work). I want you to move with good positioning and mechanics. However, the goal here is to move the bar fast. Make sure you stick with 70% even if it seems "easy" to you.

Back Squat (Every 60 Seconds x 12 Sets x2 reps @ 70%)

Metcon (Distance)

Every 3 Minutes x 6 Sets: (18 Minutes) 20 Second Row @ Max Meters The score is your lowest set.

Extra Work

Get this in today!

A.1: Dual KB Front Rack Cossack Squat (3x10/side)

A.2: Sorenson Hold (3x60 seconds, Rest 60 Seconds)



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