May 17, 2017
*There will be no classes this Friday, Saturday, & Sunday due to the South Regionals at the Alamodome! Come out to support Team Ballistic!!
Warm Up-
400m Run
3 RNFT:
5 Russian Baby Makers
9 Push Ups
12 Banded Good Mornings
Strength-
Deadlift x 8 Reps (athlete chooses weight)
Rest 30 Seconds:
Bench Press x 2 Reps
Rest 2 minutes
*Repeat for 3 more Sets. Dead Lift reps go to 6 reps, 4 reps, & 2 Reps. Bench Press Reps remain at 2 for all Sets. Increase weight across for both movements, recording final weight for both!
WOD-
10-9-8-7-6-5-4-3-2-1 Reps:
Ring Dips
Burpee Box Jump 24/20″
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