Fri. July 7, 2017

DE LOWER

Warm-up

Partners: 1200m row, switch every 200m
Partner not rowing, stretch

Weightlifting

Red: Deadlift

Wht/Blu: Pause Squats, Tempo Deadlifts
5x3 @55%
5x3 @65%
*First 2 reps, 3 count pause. Last rep, FAST!
7x2 Tempo Deadlifts @60%
*Fast up, 3 count down to the floor

SWOD - Strength WOD

15 minute EMOM, alternating:
50m Sled drag Sprint (3plates/2plates)
7 Bupee Box Jump Over
3 Power Clean AHAP +10lbs from last week

ACCESSORY WORK

3x20 Reverse Hyper
Hip Circle Stuff