MONDAY 4-8-19

 

 

 

WARM UP

Row 5 intervals

:50 Easy

:10 Hard

then 2x

1 Inchworm +pushup (5,4,3,2,1)

5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

10 Squat with counter-balance (plate)
*0:03 pause in bottom
10 Back squats
*Empty bar

 

Strength

Back squat –

8 x 3 @ 75-80%

go every 90 seconds

Notes. Choose a weight within the % range (75-80%) that you could do 6+ reps with. Stay with the same weight for all sets.

WOD

For time
50/35 (cal) Row
40 Wall Ball @  (20/14lbs)
30 Toes to bar
20 Burpee box jump overs, 24/20”
10 Cluster @ 85/60kg (135/95lbs)

Time cap. 14-minutes

 

 

 

 

 

 

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