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