WOD for 14 APR 2016

0500 and 1130 at Fredericks Gym

For those of you who are following the Strength program more strict, just do the strength for today’s workout.

For the 1130 crew who are focusing more on general physical preparedness focus on the METCON for today.



Overhead Squat 4 @ 50%, 4 @ 60%, 3 @ 65%, 2 x 3 @ 70%

Back Squat 5RM; 4 x 5 @ 90% of 5RM




7 FS 115/75

7 Shoulders to Overhead 115/75

7 Chest to Bar


Festivus Gamers:

Do an active recovery day and keep it light if you are sore in anyway. Tomorrow we are going to do a decent cardio day.

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