Thursday, March 28, 2019

Warm-up: WOD – 2 rds
  • 3 DL 225/153
  • 9 Wall Ball
  • 15 DU or 45 SU

 

MetCon:
4 rds. for time
RX
 
  • 7 Squat Clean & Jerk 155/103
  • 400 m. Run

Fitness/Recovery
 
  • 10 Push-up
  • 10 Sit-up
  • 400 m. Run

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Back Squat 8×3 @ 65% EMOM
  • Deadlift 10×2 @ 65% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • Rollout 4×10
  • Banded Pull-through 75 ea.

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