TUESDAY 10/04/2016

NOTE: NEXT CROSSFIT TOTAL=MONDAY NOVEMBER 28,2016

WEEKLY CHALLENGE:

  • 25 STRICT RING DIPS

  • 25 STRICT PULL UPS

  • 25 STRICT RING ROWS

  • 50 PUSH UPS

 

WARM UP

  • 25 JUMPING JACKS

  • 20 LUNGES (10 PER LEG)

  • 20 GOOD MORNINGS

  • 400 METER JOG

 

STRENGTH

DEADLIFT (ADD 20LBS TO 1RM)

50% X 5 -- 54% X 5 -- 58% X 5 -- 68% X 5 -- 77% X 5+

 

WOD

9MIN AMRAP

  • 7 DEADLIFTS 245/165 (APPRX 50% 1RM)

  • 12 STATIONERY KB GOBLET LUNGE 70/55 - R=1/L=2

  • 20 LATERAL BAR JUMPS - R=1/L=2