Thursday 091417


Published September 14, 2017


PreWod

Warm up (15 min total)
3 min box breathing
30 Second Stations:
Foot Taps on wallball

Active Spidermans 

Wall ball Deadlifts 

Active Samson 

Air Squats to wallballl

Push-up to Down Dog

followed by…

Barbell Warmup
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength (20 min)
Push Press
(75%/5reps) 2 sets
(80%/3reps)2 seta

Jerk from Rack
65%/2
70%/2
75%/2
80%/2
(85%/1 rep ) 2 sets

Metcon: (20 min)

AMRAP 4:

40 Wall Ball Buy-In (20/14)

10 Deadlifts (155/105)

10 Bar Facing Burpees


Rest 4:00


AMRAP 4:

27 Wall Ball Buy-In

7 Deadlifts (185/135)

7 Bar Facing Burpees


Rest 4:00


AMRAP 4:

16 Wall Ball Buy-In

5 Deadlifts (225/155)

5 Bar Facing Burpees



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