THURSDAY 05/05/2016

STRENGTH

SHOULDER PRESS

50% X 5 -- 63% X 5 -- 68% X 5 -- 72% X 3 -- 86% X 1+

 

LIMITS.jpg

CONDITIONING WOD(S)

WOD 1

30 BURPEES FOR TIME (3 MIN TIME CAP)

4 SEC ADDED FOR EVERY REP NOT COMPLETE

WOD 2

400 METER RUN FOR TIME

1ST 200 BACKWARD

2ND 200 FORWARD

 

WOD 3

10 RFT (9 MIN TIME CAP)

6 TTB RX/A/I=TTB

11 DEADLIFTS RX=165/115 A=135/95 I=105/75

 

scale TTB with 8 l-sits or 10 knee ups