August 30, 2018
Metcon:
5 x 4:00 Windows of:
R1: 21 Burpees + 9 Front Squats @ 70%
R2: 18 Burpees + 12 Front Squats @ 65%
R3: 15 Burpees + 15 Front Squats @ 60%
R4: 12 Burpees + 18 Front Squats @ 55%
R5: 9 Burpees + 21 Front Squats @ 50%
*Rest 2:00 between rounds. Use the 1 Rep Max that was establish on July 24. Squats will be taken from the rack.
Accessory:
3 x 10 Hip or Back Extensions
then,
25 Unbroken Russian Kettlebell Swings (53/35)