Fri. May 19, 2017

DE LOWER

Warm-up

Sam’s Relatively famous fast feet warmup

Weightlifting

Red: Deadlift

Paused Front Squat 

Wht/Blu: Pause Front Squat
2 Count Pause in bottom
5x5 @55%
3x3 @60%
-and Banded Deadlift
10x1 @60%

SWOD - Strength WOD

SPRINTS!!
400m Trial
2x200m Trial
4x100m Trial
Rest as needed between efforts

ACCESSORY WORK

3x
1 minute max reps low box jumps
12 (each) Single leg kb deadlift