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Monday February 3rd, 2013

Workout of the Day

Back Squat
Find your 3 rep max.
EMOM 3 Back Squats, increase 20# for men, 10#’s for women, each set until 3 rep failure.
*Start at 55% of predicted 3RM.
then
AMRAP 16 min.
5 Pull Ups
10 Push Ups
15 Air Squats

10 Pull Ups
20 Push Ups
30 Air Squats

15 Pull Ups
30 Push Ups
45 Air Squats

20 Pull Ups
40 Push Ups
60 Air Squats

25 Pull Ups
50 Push Ups
75 Air Squats

30 Pull Ups
60 Push Ups
90 Air Squats

Post your scores to the Whiteboard.

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If you shut up the truth and bury it under the ground, it will but grow and gather to itself such explosive power that the day it bursts through it will blow up everything  in its way.   -Emile Zola

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