MONDAY

13
Oct

MONDAY


Ames airborn!

Regular hours for Monday. There will be a choice of 2 wods, 20.1 or our regular Fusion wod below. If you haven’t been judged, talk to your coach about it or shoot me a text. I’ll be around tomorrow.

STRENGTH

Let’s Build to a heavy single but not a 1 rep max. Let’s finish up at 85% of one rep max

Squat Clean

2/2/1/1/1


METCON

20.1

10 Rounds

8 Ground To Overhead (95/65)

10 Barbell Facing Burpees

15 Minute Time Cap


METCON

“Run to the Hills”

15 Minute AMRAP

400 Meter Run

8 Squat Cleans 135/95

PERFORMANCE: 115/80

FITNESS: 95/65