Monday March 6, 2017

(Practice / Glycolytic 2-5 min bursts) (or 17.2)

Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)...
250m row
15 Tubing back flies
15 Tubing chest flies
10 BB Straight legged deeds
10 BB Regular Deadlifts

SOD

EMOM 12

Odd: 10 Bench Press (weight is athlete’s choice)

Even:  10 Pendlay Row (weight is athlete’s choice)

WOD 1

5 min AMRAP

20 Double Unders

4 Deadlifts (225/155)

4 Bar Facing Burpees

Rest 4 min.

WOD 2

5 min AMRAP

30 BB Lateral Hop-overs (15 per side)

15 Push Press (95/65)