Fri. Jan 13, 2017

DE LOWER

Warm-up

500m Row
3min AMRAP:
10 banded KB swings
3 broad jumps

Weightlifting

Back Squat 

Squats:
**First rep 1 count pause, the rest...FAST! No pause at 65%
3x3 @45%
4x2 @55%
5x1 @65%

SWOD - Strength WOD

Metcon (7 Rounds for time)

7 Rounds Each For Time:
5 Deadlifts
3 Power Clean
2 Front Squat AHAP
5 Box Jump Over (20)
*Rest 30 seconds between rounds.

ACCESSORY WORK

3x
1 min Tempo Bulgarian Split squats (each)
   -5 seconds down, 5 seconds up DO NOT lock knee at the top
20 Weighted back extensions