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 "There are two primary choices in life: to accept conditions as they exist, or accept the responsibility to change them." --Denis Waitley

FRIDAY, 05OCTOBER2018 - Work For Today

Wave 2/Week 5/Day 3


CONDITIONING - At the Top of Every Minute for 10 Minutes

50 Foot Keg Carry

50 Foot Plate Pinch Farmer’s Walk (Metal Facing in or Bumpers)

BUILD - You Have a STRICT 10 Minutes to work up to 80%-85% of Your 1RM Squat. Once you are there, Drop Back your Weight and begin your rounds. 

STRENGTH - 20 Minute Time Cap

Round 1

50 Foot Broad Jump

As Many Squats as possible @ 75% of Your 1RM (Goal 7+)

200 Foot Prowler Sprint

12 Standing Banded Crunches

Round 2

50 Foot Broad Jump

As Many Squats as possible @ 70% of Your 1RM (Goal 9+)

200 Foot Prowler Sprint

12 Standing Banded Crunches

Round 3

50 Foot Broad Jump

As Many Squats as possible @ 65% of Your 1RM (Goal 11+)

200 Foot Prowler Sprint

12 Standing Banded Crunches

ASSISTANCE FINISHER - 20, 15, 10 Reps of 

Thrusters

Burpee Lateral Jumps 

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