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Thursday Jan 4,2018

2-3-2018


Cardio,Strength: Time-Rx+
1. Warm-up
2 Steady Rounds
Bike .5k
15 Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Bench Press
4×3 @ 85%

3. WOD
3 Rounds:
20 Back Rack Lunge 135/95Rx, 185/135lbs Rx+
15 Box Jump Overs 24/20″
21 Pull Ups

4. Interval  
2 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Strength
Sumo Deadlift
9-9-9
Heavy, but perfect controlled reps.

6. Extra Work
5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Strict Handstand Push-Ups in remaining time.
Rest :60

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