Workout of the Day (WOD)

Monday 10/7/13

The October Coaches Challenge will be posted in Tuesdays blog......ooooh what will it be?

Who's the coolest person in the class?  ohhhhhhh

Who's the coolest person in the class?  ohhhhhhh

kipping pull-ups

kipping pull-ups

Strength:  Backsquat
 * Set 1 –  5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 –  1 rep @ 90-95%
* Sets 4, 5, 6, and 7 – 7 reps @ 65-75%
Rest 2 minutes between sets, don't rush sets but don't wait too long too.  Yes you read that right, 7 work sets.  this will take a little while :-)

WOD:
3 Rounds
10 Burpees
15 V-Ups
20 Weighted Lunges (45/25) (ea leg = 1)

Letting Beauty Speak Up for Iteself