TUESDAY 09/13/2016

WEEKLY CHALLENGE

1) 1200 RX OR 600 OR 20 MINUTES SCALED DOUBLE UNDERS

2) 25 STRICT PULL UPS (band if necessary)

 

WARM UP

30 GOOD MORNINGS

300 METER JOG

 

 

STRENGTH

DEAD LIFT (ADD 10 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

14 MIN EMOM

START AND THE TOP OF EACH 2 MINUTES 3 DEAD LIFTS RX=275/185

AMRAP

5 BAR FACING BURPEES

5 STRICT PULL UPS (BAND AS NEEDED GREEN OR LESS-- OR 10 RING ROWS) RX=FEET CANNOT DROP BEHIND BAR-FULL EXTENSION

15 OH WGT STATIONARY ALT LUNGES RX=45/35 (r=1/l=2)

** DEADLIFT APPROX 65% OF 1RM