Sunday, July 6

Warm-Up
3 rounds of
10 Squats
10 Spider Lunges
10 Supine Scorpions

then,

3 rounds of
1 minute Squat Hold
1 minute AMRAP of 10 Jumping Jacks + 5 Jump Squats

Strength – Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 70%
then,
2 x 10 @ 75%

Team Met-Con
As a team, complete for time:

2000m row, switching every minute
Every minute, everyone except rower completes 3 Plank to Squat +6 Jump Squats

Kenna says:

July 6, 2014 at 6:06 pm

I’m starting to dominate the recent comment sidebar! Where my bloggers at?
–
Used 88# on the 10 rep working sets. I backed down from a set of 5 reps at 93# because I wasn’t sure I could get through all 10. Maybe soon. I’ve previously hit 95# at 8 reps and 103# at 6 reps.
–
The met con was a fun one and I had an awesome group. But my legs are totally spent!
- Dray says:
  
  July 6, 2014 at 9:46 pm
  
  Holiday activities interfered with Friday commenting and being really sore from Friday prevented Saturday/Sunday workouts! Will be back to it tomorrow, I promise.
  - Kenna says:
    
    July 7, 2014 at 12:29 am
    
    I missed the epic Independence Day workout, so I guess I can’t really talk!
Alex says:

July 6, 2014 at 6:57 pm

Only because Kenna asked nicely. Working sets at 225#. Great team workout. Not too sure what our final time was but every team finished in the 8th minute.