Friday, Sept 15

“The secret of business is to know something that nobody else knows.” - Aristotle Onassis

Strength 

Jerk heavy single 

1 rep every 2 minutes 

0:00 - 50% 

2:00 - 60% 

4:00 - 70% 

6:00 - 80% 

8:00 - 85% 

10:00 - 90% 

12:00 - 95% 

14:00 - 100% 

Metcon 

For time: 

Row 500m 

Rest 2:00 

Row 400m 

Rest 1:30 

Row 300m 

Rest 1:00 

Row 200m 

Rest :30 

Row 100m 

*score is your total time, with rests. 

XT

Front squat 

Heavy single 

50% / 3 

60% / 2 

70% / 1 

80% / 1 

85% / 1 

90% / 1 

95% / 1 

100% / 1