wednesday

Strength

Back Squat:
​- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Metcon

"Wednesday Addams"
Freedom (RX’d)
2 sets 5:00 Amrap
2-4-6-8-10…
Deadlifts (225/155)
1-2-3-4-5…
Wall Walks
-Rest 3:00 between sets-
** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps**

Independence
2 sets 5:00 Amrap
2-4-6-8-10…
Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets

Liberty
2 sets 5:00
Amrap 2-4-6-8-10…
Dumbbell Deadlifts (light)
10-20-30-40-50ft….Bear Crawl
Rest 3:00 between sets