Tuesday 112817


Published November 28, 2017


PreWod

Warm up:
2 rounds:
400m Run,
5x strict pull up (or Chin above bar holds, active hanging holds or 10x scapular retractions),
10x Push up,
10x Strict Dips (ring, matadors, box or stationary bar),
10x situps

Barbell warm up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Strength:
Strict Press:
Work to as heavy as possible 5 rep,
then 4×5 @ 90% of heavy 5.
Start with 5 reps at 50% 1RM, increasing to heavy 5 rep
No more than 3 sets to get to AHAP 5 rep


Metcon:
5 Rounds, for time:
12 min time cap
8x DB Burpees (35/20) (*includes DB S2OH movement with burpee)
12x Power Cleans (95/65)
Substitute sandbag (green/black) or slam ball (30/20) for DB
*score time or rounds and reps



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