Fri. Apr 28, 2017

DE LOWER

Warm-up

n partners:
3 minutes running clock:
1 partner perform 10 kb swings
1 partner hold plank
switch
-then
100m Buddy carry
-then
Find max weight kneeling squat jump

Weightlifting

Red: Deadlift

Box Squat 

White/Blue: Paused Box Squats
4x4 @60%
4x3 @65%
*2 count pause on the box.

Dimel Deadlift 

-then: red/white/blue, Dimmel Deadlift, 3x15+20lbs

SWOD - Strength WOD

Retest: 100 Assault Bike Calories For Time!

ACCESSORY WORK

Hip Circle Stuff