Tuesday 20211130

Announcement

Happy Birthday Angela Fusaro and Nicole Lee!!

Strength – Back Squat (1×10)

– 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.

Workout – Metcon (Time)

APOLLO CREED

3 Rounds
15/12 Calorie Assault Bike
20 V-Ups
15/12 Calorie Assault Bike
20 Toes to Bar

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes

SCALED
3 Rounds
12/10 Calorie Assault Bike or Echo Bike
20 Abmat Sit Ups
12/10 Calorie Assault Bike or Echo Bike
20 Hanging Knee raises

Accessory – Warm-up (No Measure)

3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down

Posted in WOD

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