May 12, 2016 

May 12, 2016

Warm Up-

3″ Row

2 RNFT:

10 Barbell Presses

:30 PVC Complex

10 Straight Leg DL  w Barbell

:30/leg Single Leg Glute Bridge Hold

Strength-

A)

Press: 5 Sets 3-4 Reps @ 80-90%

Rest 90sec to 2 Minutes between Sets

Then: 1 Max Effort at 70%

B)

Warm Up Dead Lift to 75% of 1 RM

WOD-

3 RFT:

400m Run

40 Medball Sit Ups (Scaled= No Medball)

7 Dead Lifts @ 75%