7/18/13

Happy Birthday Coach Ferate!!!

Squat snatch: 3X3, work up to a heavy triple (TNG), 1X max reps @ 65% of heavy single from Monday
*Do 1 set every 2:00*

Front squat: 4X1, work up to a heavy single, 1X1 @ 90% of heavy single
*Do 1 set every 2:00*

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Ankle #2

WOD on your own...
Swim
5 X 50 yard
Rest 1:00 between rounds