Wednesday 08.05.15
Warm-up: 3 sets
1 minute row
10m inch worms
10m duck walks
Strength:
Deadlift:
5 x 4 @ 65%
Strict Press:
5 x 4 @ 65%
Wall Static Sit Squat:
3 x 1 minute
Single Arm kb/db row:
3 x 10 each arm
Metcon: 5 rounds for time
10 kb snatch (53/35)
10 back & forth broad jumps (across 4' section)
10 kb thrusters (53/35)
200m run
Post: 5 minute row cool down
50 hollow rocks
100 ab mat sit-ups