
13 Oct WOD 10/14/16
Skill/Strength
BSQ
5@75%
3@85%
1+@95%
Use your working 1RM (90% of your true 1RM)
to gain percentage numbers.
WOD
FGB- 1 Minute Stations, 3 Rounds:
1 Minute Rest between Rounds
Wall Balls (20/14)
AbMat Sit Ups
Deadlift (135/95)
Sledgehammer Strikes
50′ Sled Push (Hi/Lo) (45/0)
Coach’s Notes
BSQ: Back Squat
FGB: Fight Gone Bad
Strength grows in the moments when you think you can’t go on but you keep going anyway!