January 6, 2017

Warm Up-

2 Minutes Light KB Swings

3 RNFT:

6 Push Ups

9 Sit Ups

12 Banded Good Mornings

 

Strength-

EMOTM for 5 Sets:

1st Minute- Dead Lift

2nd Minute- :30 Max HSPUs

3rd Minute- Rest

*Dead Lift Sets should be as follows:

8 x 60%, 6 x 70%, 4 x 75%, 2 x 80%, 2 x 85%

 

WOD-

24-18-12-18-24 Reps:

KB Swings 53/35, 70/44

12-9-6-9-12 Reps

Burpee Box Jumps

For Time

*Alternate movements after each Set!

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282