Kerry M.

Kerry M.

TODAY’S W.O.D:

 A. Back Squat 2RM. 15-minute time cap.

 B. Every minute for 5 minutes: 3 Tempo Back Squats @ 3211 with 50% 2RM. No Rack.

 C. Tabata’s, 8 intervals of 20 seconds of work followed by 10 seconds of rest for reps and calories. Four total minutes for each exercise. Complete the 4 minutes before moving onto next exercise:
Rowing (calories)
Doubleunders (reps)

 D. Group Stretching

 E. Strength 101 @ 6PM:
1) 3 efforts of max rep strict Chin-ups. 2 minute rests between.
2) 3 sets of the following (a.k.a. giant set)
10 Floor DB Tricep Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close-grip Bench Press on floor
*Last completed on 12/09/16.

Post loads and total calories/reps to Members Area or comments.

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