Thursday, January 24, 2019

Warm-up:
WOD – 2 rds
 
  • 20 DU
  • 10 Leg Lift
  • 5 Deadlift

 

MetCon:

for time
 
  • 10-20-30-40-50 Sit-up/Leg Lift
  • 30/25-25/20-20/15-15/10-10/7 Row

or

  • 20/15-15/12-10/7-7/5-5/4 Bike
  • 2-4-6-8-10 Deadlift 275/183
then cash-out
  • 100 DU or 200 SU
 
 
Powerlifting:
Thursday – Dynamic Effort Lower Body
 
  • Wide Stance Box Squat – 8 x 3 @ 60% EMOM
  • Speed Pull Sumo Deadlift – 10 x 2 @ 60% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea