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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