Let’s get those teams signed up for the QCC Fall Smackdown!
Registration must be finalized by Wednesday night. You can sign up here
Each team is 2 male athletes and 1 female. Everyone will be able to participate with scaling options
Bench Press:
5@36% – 5@45% – 5@54%
Freedom Sauce:
3 Min AMRAP:
21 Overhead Squats 95/65
21 Burpees over the Rower
Max Effort Row for Calories
Rest 3 Min
3 Min AMRAP:
18 Overhead Squats 115/80
18 Burpees over the Rower
Max Effort Row for Calories
Rest 3 Min
3 Min AMRAP:
15 Overhead Squats 135/95
15 Burpees over the Rower
Max Effort Row for Calories
Rest 3 Min
3 Min AMRAP:
12 Overhead Squats 155/105
12 Burpees over the Rower
Max Effort Row for Calories
Additional Work:
Overhead Squat:
Build to heavy set of 3
Chest to Bar Pull-ups:
4x 14 unbroken reps
