Tue. Mar 7, 2017

ME LOWER

Warm-up

2 minutes (squat) Burpees
*Every burpee must be performed with a full squat before jumping to clap
Lunge n Twist down n back

Weightlifting

Red: Squat

Box Squat 

White/Blue: Box Squat
3 rep heavy
1xAMRAP @80%

SWOD - Strength WOD

For Time:
Open Option:
50 Cal Assault Bike
50 Box Jumps
50 Squat Clean (155/115)
*15 minute cap

PPT Option:
5 Sets, 30 seconds work, 30 seconds rest
Cal Assault Bike Sprint
Box Jumps (24/20)
Power Clean AHAP

ACCESSORY WORK

3x12 (each) single leg DB deadlift
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50 V-ups