8-20-18 Monday

Warm up 2-3 Rds (10 Min)

200 m run

10 Lunge

10 G2OH w Medball 

10 standing Medball trunk rotation (arms extended)

10 Ring Rows

5 kip bar taps

STRENGTH

Deadlifts (Day 1)

5 x 5 reps @ 70% (Of best single)

*touch and go today, mix it up between touch and go and doing singles while holding on to the barbell re-setting at the bottom of each rep.

WOD

AMRAP 7 minutes

2,4,6,8,10…

*Burpee DB Deadlifts

*Strict Pull Ups

AHAFA (w/2DB) Burpees w/the DB’s and stand up with the DB’s to finish the rep)

 

 

Post WOD 3X

 (For quality)

15 Glute Ham Raises

15 GHD Sit Ups

5 High Box Jumps , No hands on box, be explosive!)

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