Friday April 29, 2016

(Practice / Lactate Threshold)

Warm-up (15 min)

SOD

Sumo Deadlift - 5 x 5^ and DB Bench - 5 x 5^ (22 min)

WOD 1

EMOM for 5:00 min

3 Muscle-Ups or 6 Ring or Box Dips
3 Front Squats @ 60% of 1RM OR Yesterday’s highest 1 rep (bar taken from the floor)

With clock still running:

WOD 2 (Starts on the 7th minute on the clock.)

EMOM for 5:00 min

10 WB (20/14)
1-3 Squat Cleans @ 60% of 1RM (have at least 10 seconds of rest before next min)