Strength:
Back Squat
*add 10# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x12 Glute Hip Bridges

WOD:
Creeper Chipper – The Fittest on the Valley Event 3
For time:
6 Overhead Lunges (115/75)
9 Burpee Box Jumps (24/20)
12 American Kettlebell Swings (53/35)
15 Toes-To-Bar
18 Wall Ball Shots (20/14)
15 Toes-To-Bar
12 American Kettlebell Swings (53/35)
9 Burpee Box Jumps (24/20)
6 Overhead Lunges (115/75)

6:47 Rx'd. Met pukie for the first time today. That's right after nine years.


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