Friday 10/2

Fitness 

Strength

A1. Front Squats-  5 reps x 3 sets 

A2. DB curls - 8/ arm x 3 sets 

Wod 

6 rounds 

200 meter row 

12 wall balls 

Rest 2 minute after each round 

Performance 

Strength 

A1. Front Squats- 5 reps x 3 sets - working sets (warm up to tough 5 then do 3 sets at that weight) 

A2. DB curls- 8/arm x 3 sets 

Wod 

6 rounds 

250 meter row 

15 wall balls 

Rest 2 minute after each round 

ZONE

Skill 

A1. Goblet squat w/hold- 8 reps (3 sec. pause at bottom for first 3 reps each set) x 4 sets 

A2. DB curls - 8/arm x 4 sets 

Wod 

6 rounds 

200 meter row 

10 wall balls 

Rest 2 minutes after each round