7/8/14 Strength: Deadlift 10 min to find 3 RM Deadlift Wod: “BELL” 3 rounds for time of: 185/125 deadlifts, 21 reps 15 pull-ups 185/125 front
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Am 5,6,9,11 Pm 330,4,5,6
7/7/14 Strength: Front Squats 6×2 @ 80% (rest 90 seconds) **no more than 90 sec rest** Wod: 7 rounds 10 jumping back squats 45/35 10
5k FBO style
Meet at Sarah’s parking lot at 9am just before you enter Presque Isle.It will be a total of 3.1 mile run with different movements a
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Team wod 9 am
At Frontier park meet by the play ground. Please show up before 9 am !!
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FBO Fitness 