Thursday, Oct 23 2014

A. Tempo F Squat (:08 down, :08 hold) 1 – 1 – 1 – 1 – 1 (70-80% 1RM)
B. 0:00 – 10:00 Complete:
21 – 18 – 15 – 12 – 9 – 6 – 3
Back Squat (M-115/95/75, W-75/65/55)
*one rope climb in between rounds
REST in any time remaining
C. 10:00 – 16:00 – AMRAP
20 Lunge Steps (each step=1)
10 Shoots (B&F=1)
D. 16:00 – 20:00
Foam Roll Legs/ham/glute