May 3, 2017
Warm Up-
400m Run
3 RNFT:
3/ Spider man w Reach
9 Push Ups
12 Banded Good Mornings
Strength-
Deadlift x 10 Reps (athlete chooses weight)
Rest 30 Seconds:
Bench Press x 3 Reps
Rest 2 minutes
*Repeat for 3 more Sets. Dead Lift reps go to 8 reps, 6 reps, & 4 Reps. Bench Press Reps remain at 3 for all Sets. Increase weight across for both movements, recording final weight for both!
WOD-
Against a 2 Minute Running Clock, AMRAP:
10 Box Jumps 24/20″
10 Push Press 115/75
Rest 2 Minutes, then perform for 4 Total Sets!
*Record Total Reps completed for entire workout (8 Minutes Total)
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