May 17, 2017 

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″