Workout of the Day

Tues 10-10-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 Sets:
10 Rebounding Box Jump
10 Bar Kip
Progress volume of RBJ slowly if you have missed days

B. 3sets:
In 4min
Run 400m
AMRAP in the remaining time:
7 Pullups
12 WallBall 20-10/14-9
Rest 2min between sets

Fitness WOD

A. 3 RFT:
Run 400m
15 Deadlift 135/95
30 Abmat Situps
Compare to 8-29-17

B. 10 Min Hip Flexor Smash

Strength WOD

A. Backsquat – 5 Sets:(4@75% 3@80% 2@85% 2×1@90%) – lifting every 2min
This is a backsquat deload to prepare for testing on Thursday. Do not exceed percentages

B. Back Rack Walkouts 4×15 sec @ 110-120% 1RM BS

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