General Fitness Monday 9-8-14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Strength
Back squat
5@ 70%
4@ 75%
4@ 80%
3@ 85%
2@ 90%
2@ 95%
3-6 Reps at 80-90%
3-6 Reps at 80-90%
**** No more than 2 min rest in between sets, come prepared with your percentages for class.

WOD
3 Rds For time
500M Row
15 Thrusters 95/65
15 Pull ups
Rest 2 min
****For this workout you should be trying to go as fast as possible through all of the movements-

Cool Down
Mobility
Post results

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