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11 December 2017

11
Dec

11 December 2017

11 December 2017, Monday

Warm-up: Eastside Lap, Inchworm through Gym, Lunge Through Gym, 10 Good Mornings, Review Deadlift

Strength: Deadlift: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.

WOD: 3 Sets: Each for time:

  • 500m Row
  • 20x Alternating DB Snatch (50/35)
  • 20x Wall Ball (20/14)

Rest 2:00 Between Sets. Please put up dumbbells on and under the racks neatly.

Cool Down: 10x Parking lot Sprint EMOM

 

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