Saturday 10/18/14

 In Competitive WOD

1. 10 Back squats 60% 90 sec rest , 7 calorie sprint on Airdyne
5 back squats 80%, 90 second rest, 7 calorie sprint on Airdyne
3 back squats 90%, 90 second rest , 7 calorie sprint on Airdyne
3 back squats 90%, 90 second rest , 7 calorie sprint on Airdyne

2.** Don’t forget to register for the Halloween in house comp!
20 min AMRAP
in Teams of 2
Continuous row for calories
20 Power cleans 135/95
30 Wall Balls 20/14
40 situps
1 Athlete is on the rower at all times while 1 Athlete is preforming exercises. You may switch off the rower at any time. Total reps + calories = score
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