Tuesday, October 4th, 2016

CONGRATS TO OCTOBER SOUTHIE OF THE MONTH, JULIE AGGUS!

Strength:  Front squat – 5-3-2-1-2-3-5
On the 0:00 – 5 reps @ 78%
On the 1:30 – 3 reps @ 84%
On the 3:00 – 2 reps @ 90%
On the 4:30 – 1 rep @ 96%
On the 6:00 – 2 reps @ 90%
On the 7:30 – 3 reps @ 84%
On the 9:00 – 5 reps @ 78%
Workout of the Day:
“Just Like Fire”
For time:
1200 meter row
150 double unders
50 sit-ups*
150 double unders
1200 meter run
 
Fitness:  Weighted AbMat sit-ups w/ a plate (25/15)
Performance:  GHD sit-ups