Wednesday February 1, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
Row 300m
10 BB Romanian Deadlifts
5 Reverse Inchworms with a Push-up
10 V-ups

SOD

Deadlift - 3 x 10^ AND 3 x 15 Tubing back flies (18 min)

WOD

15 min EMOM
10 sec Box push 1.5x BW > 50 sec rest
10 sec Plyo/dynamic Push-ups > 50 sec rest
10 sec Floor Lever hold > 50 sec rest