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