Blue Friday 11/18/16

Strength:
Back squat
6 @ 70% of 1 RM
6 @ 75%
6 @ 80%
2×4 @ 85% of 1 RM

WOD:
22 min AMRAP
22 wall balls (20/14)
22 power snatch (75/55)
22 box jumps (24/20)
22 push press (75/55)
22 cal row

*Score for rounds and reps

Unloaded:
500 m row
4 rounds
10 DB push press
10 knee raise
10 mountain climbers

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Posted on November 17, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Blue Friday 11/18/16.

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