7-13-15

STRENGTH – Back Squat
Based on your 5RM from last week
2×5 at 45# / 1×5 at 40% / 1×3 at 60% / 1×2 at 80% / 5×5 at 90%

CONDITIONING
30-25-20-15-10-5
Wall Ball
– 200m run after even rounds
– 150m sled pull after the odd rounds

ENDURANCE WOD’s
CrossFit On Day: 100m sprint on the min every min for 10 min
CrossFit Off Day: 7 miles at race pace

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Author: Paul @ IoTA Fitness

I like exersise.