MONDAY 10/10/16


A) Front Squat Build to a 10RM

Depending on the level of the athlete, the percentage of 1RM can vary significantly. A novice may be successful with more than 80% of 1RM. A more advanced athlete may only achieve 70%. Below is a link to help.  It'll be fun to see the numbers!

B) "Karen"

For Time: 12' cap.

150 Wall Ball 20/14

The cap is for the benefit of the athletes legs. If you struggle with this workout, scale appropriately.

If you have done this wod before, how will you approach it differently this time? Some athletes are better at large sets. Some do better with many small sets with short rest periods. Learn from the experience.

TUESDAY 10/11/16

SUNDAY 10/9/16