Competitive Saturday 10-4-14

Prep Work
Team stretch

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78%

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs)
7 Muscle-Ups

Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)

Cool Down
Mobility
Post results

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