Tue. Jan 17, 2017

ME Lower

Warm-up

5 Min AMRAP:
5 KB deadlifts
5 KB SDHP
5 KB Squats
1 Burpee

Deadlift 

3 Rep Heavy
1xAMRAP @90%
1xAMRAP @80%

SWOD - Strength WOD

10min EMOM, Same minute:
2 Front Squats (moderate weight, 65%ish)
5 Lateral bar over burpee
*Plank hold until :50 of every minute
At 10 minutes, finish with one set max reps front squat then plank hold for the remainder of the minute.

ACCESSORY WORK

3x10
Good morning heavy
Bent over Rows heavy