THURSDAY 4-6-17

WARM UP 10 min

200 m run

10 x airsquat

10 x lateral pull down (w/Pvc )

10 lunges

5-10 T2B

6 candlestick to pistol

 

 

STRENGTH

Complex x 4sets (from rack)

2 Front Squat + 1Jerk =1 set

@80% of 1 RM C & J(across the board)

* increase by 5-10Lbs of last Friday’s 80 %

 

WOD

9 min AMRAP

2-4-6-8-10-12-14-16-18…….

Alternating leg pistols

push up

box jump over

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