Wednesday, November 7th, 2018

Workout of the day 

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Every ninety seconds, Complete:

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4 back squats 

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Protocol:

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Min 0: 4 @50%

Min 1:30: 4@50%

Min 3:00: 4@60%

Min 4:30 4@70%

Min 6:00 4@80%

Min 8:00 4 @80%

Min 10:00 4 @80%

Min 12:00 4 @60%

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Rest 5 -7 minutes:

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Then,

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18 Minute AMRAP

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Run 400 meters

15 power snatches

15 wall balls

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