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Boston Firefighter’s 10K Road Race – 1st Place Gym Division
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Back Squat
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Warm up Sets
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
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Working Sets
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
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Cash Out
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EMOM-10
Cal Row 12/9
150m Sprint
odd/even
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@ the end of the EMOM, there will be a 3 Wall Climb penalty for each minute you fall off pace
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L2 :30 sprint to set Cals on ERG, 100m
T1 Same
T2/T3 Squats @ or above parallel, 5 x 55, 65, 75%, [:30 Row/Bike :30 Rest]
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Fall LBNC Details
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Details are below. Please post all question on the LBNC tread on the Sunday Paleo Dinner Page
HERE
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2015 Golden Spatula recipients – Fat Dennis and Tay Tay
