Wednesday 06.10.15

Warm-up: 3 sets

1 minute row

1 minute jump rope

10 good mornings

5 inch worm with push-ups

Strict Press: Week 1/ cycle 3: add another 10lbs

5 @ 65%

5 @ 75%

5+ @ 85%

Deadlift: Week 1/ cycle 3: add another 10lbs

5 @ 65%

5 @ 75%

5+ @ 85%

Box jumps:

3 x 5 (use as a skill, not for speed)

Single Arm kb row:

3 x 10 each arm

WOD: 5 rounds (on the track)

1 minute max effort run

1 minute walking lunges

10 minute total time..

Score: total distance covered over the 10 minutes


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