Thursday January 12, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)

SOD 1

Deadlift 3 x 10^ - (60, 65, & then 70%) AND Tubing back flies 3 x 15 (20 min)

WOD

Every 90 seconds for 8 rounds (12 min)
10 sec ALL Out box sprint/push (body weight (RX+ 120%) > rest 80 sec

*3-6 boxes set up with partners > 1st team goes on the 0, 2nd team starts at 30 sec and 3rd team starts at 60 sec (repeat 8 times)