MONDAY 4-18-16

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HAPPY BIRTHDAY KARA GLAD WE ALL GOT TO HELP CELEBRATE YOUR SPECIAL DAY!!

WARM UP3X
200 m run
3 X Wall Walks
10 X Good Mornings w KB
10 X Sit Ups
10 X Scorpion

STRENGTH
Use your Training Max (90% of 1RM)
DEADLIFTS
3X 70%
3X 80%
3 X 90%
10X 50% of 1 RM

CONDITIONING
100 m Run
25 KBS
25 HSPU
100 m Run
15 KBS
15 HSPU
100 m Run
5 KBS
5 HSPU
100 m Run

POST WOD
WEIGHTED GHD STATIC HOLD IN SIT UP POSITION 3X 30 sec w/ WEIGHTED PLATE ON CHEST

 

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