Friday 06.12.15

Warm-up: 3 sets

20m lunges

10 shuttles

10 ring rows

20m band steps

Back Squat: Week 1/ cycle 3: add another 10lbs

5 @ 65%

5+ @ 85%

Chin-Ups: (supinated grip) reverse..

3 x 7 (add load if applicable)

Single Leg Deadlift:

3 x 5 each leg (go a bit heavier than last week!)

WOD: 10-9-8-7-6-5-4-3-2-1

Hang Power Snatch (75/55)

box jumps (24/20")

* after each set 100m run

15 minute cap!

Post: (if time.. And it's optional)

Rower Intervals:

:30 seconds on/ :15 seconds off

x 10 sets


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