10/31/18

Happy Halloween! Aiden and Dean at the Eerie Erie last weekend

Workout of the Day

Strength: 12 Minutes to Find a Max for Squat Complex
1 Tempo Back Squat+ 1 1&1/4 Back Squat+ 1 Back Squat
*Tempo is 3 Seconds Down, 3 Seconds in Bottom, Fast up.
*1&1/4 Instructional Video Here
*Record Heaviest weight used for complex

WOD:
King Kong
3 RFT:
1 Deadlift 455/320
2 Muscle Ups (Bar or Ring)
Squat Cleans 250/175
4 HSPU
*If Scaled Barbell Weights should be AHAP and Gymnastic movements should be the most challenging variation the athlete can perform.