WEDNESDAY 22, 2015

STRENGTH

DEAD LIFT  (ADD 30 LB TO 1RM)

58% X 5 -- 63% X 3 --72% X 3 -- 81% X 3+

 

CONDITIONING WOD

WOD 1

90 SEC  MAX  BURPEE

WOD 2

FOR TIME

RUN  METERS  RX=1200 A=1200 I=1000 SCALED=800

THEN

2 ROUNDS

30 GOOD MORNINGS  RX=65/45  A=55/40  I=45/35

30  WGT OH ALTERNATING STATIONARY LUNGES   RX=45/35  A=35/25 I=25/15

30  KB SWINGS   RX=55/35  A=45/25 I=35/18

LUNGES ARE R=1/L=2

GOOD MORNINGS TO 90 DEGREES AND MUST KEEP BRACED NEUTRAL SPINE