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Friday October 23rd

22
Oct

Friday October 23rd

Going to give your legs an extra long rest this week before we hit our next 5 by 5. Constantly varied right? We have been cooking our legs for the past 3 weeks.. we will be finding a new 5rm back squat monday. rest up

Warm up
3 Rounds
50 Single Unders
7 Empty Bar Front Squats
7 Empty Bar Push Presses

Strength
bench press 5 by 5

Wod
5 Rounds For Time
9 Thrusters 95/65
9 Pull ups
Run 200m



Extra work
Nasty bike work- you dont have to do this today but keep it in mind for next time you want to do something extra
1 Minute max cals, then rest 5 minutes
Next however many calories you got the first round thats how many seconds you get this round, so if you got 40 cals you get 40 seconds to attempt max cals.
rest 5 minutes.. how ever many cals you go last round you get that many seconds this round… so if you got 31 you get 31 seconds to attempt max cals

Keep going until you cant get 10 cals, then you are done. might be 3 rounds might be 6.





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