Tuesday 1.5.16

OTM for 5 minutes

10 shuttles

then..

10 burpees, 15 ring rows & 20 hollow rocks (1 set)

WEEK 1 OF WENDLER STRENGTH CYCLE

Strict Press: (BASED ON 90% OF YOUR 1RM)

5 @ 65%

5 @ 75%

5+ @ 85%

Weighted Barbell Step-ups:

3 x 5 each side (HAP)

* TESTING *

max unbroken wallball shots

*remember ball weight and height you throw to for re-testing.

METCON

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

Overhead Squats (115/75)

Chest 2 bar pullups

12 minute time cap

Post workout: 3 sets

50 russian twist

:30 second flutter kicks

1 minute plank


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