April 26, 2017

STRENGTH: Every 90 seconds for 10 sets, complete 2 x squat cleans @ 85% of 1 RM
WOD: 4 rounds for time,

20/15 cals row

10 x front squats

5 x chest to bar pull ups

 

OLYMPIC LIFTING

STRENGTH: A) Deadlift 3x3x3x3x3

B) Good mornings 3 sets of 10 reps – use moderate weight

WOD: For time, 20-15-10-5

Pull Ups

Kettle Bell swings

*25 x double unders following each couplet