Tue. Feb 14, 2017

ME LOWER

Warm-up

Teams of 3:
2x
A, assault bike 10 cals
B, squat hold
C, superman hold

Weightlifting

Red: Squat

Deficit Deadlift 

White Tier: 3” Deficit Deadlifts
3x3 AHAP, Same Weight, No touch n go.
1xAMRAP @80%
1xAMRAP @70%

SWOD - Strength WOD

SWOD:
Open option:
8min AMRAP:
15 Box Jump (24/20)
7 DB Cleans (squat) (50/35)
PPT option:
3x
2 min of supersets:
3 Box Jump (24/20)
3 DB Cleans (squat) AHAP
*Rest 1 minute between bouts

ACCESSORY WORK

3x
20 Reverse Hyper or Hip Extensions
Max reps situps in 1 minute