Tuesday 120517


Published December 5, 2017


PreWod

Warm up: (10 min)
500m Row or 1k Bike or 400m run
15-12-9:
KB Deadlift
Russian KB Swing
Superman Back Extensions.

Strength:
Deadlift:
4×5 @ 80% of 1RM

Metcon: Partner
(split as necessary only one person works at a time)
total time 17 min
3 Rounds for max reps, 1:00 Rest between sets.
In 5:00 Complete:
200x DU
Then Max Reps of:
6x Clean and Jerk (155/105)
8x TTB
*score total reps of C&J and TTB for all 3 rounds



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