December 14, 2016
Warm Up-
3 RNFT (Easy Pace):
12 Cal Row
10 Spiderman w Reach
8 Walkouts (Inchworm in place with wide stance)
Then:
1 Round, with Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff Leg DL’s
5 Front Squats
Strength-
Every 90 Seconds for 7 Sets:
Back Squat
1st Set: 3 x 70%, 2nd: 2 x 80%, 3rd: 2 x 85%, 4th: 1 x 90%, 5-7: Find 1RM
Then:
Warm Up for Dead Lift, & follow above same above Sets until find:
1RM Dead Lift
WOD-
None (Strength only!)
Leave A Comment