Tue. Apr 4, 2017

ME LOWER

Warm-up

Teams of 3:
3xEach
One person push/pull or drag a sled (weight doesn’t matter). One person run 100m. One person hold a squat.

Weightlifting

Red: Squat

Back Squat vs Chains 

White/Blue: Squat vs chains
Max 1
1xAMRAP @80% vs Chains
1xAMRAP @80% no Chains
*Work up to 70%, then add chains. Keep adding chains until death.

Split Leg Deadlift 

Red/White/Blue: 3x5 (each) Staggered Leg Deadlift

SWOD - Strength WOD

3x
250m Sprint Row + 15 seconds, Lateral jumps
*rest as needed
**You get 3 three attempts at a max effort 250m row, but when finished, immediately stand at the rear of the rower, facing its front end and perform 15 seconds max reps lateral jumps

ACCESSORY WORK

Abs of choice