Thursday, March 7, 2019

Warm-up: WOD – 2 rds. for time
 
  • 1 rd. DT
  • 10 DU
 
 
MetCon:
4 min. Rds. score is max cal.
 
  • 3 rds. of DT then max cal.
  • 3 min. rest
  • 2 rds. DT then max. cal.
  • 3 min. rest
  • 1 rd. DT then max cal.

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @ 75% EMOM
  • Speed Pull Sumo Deadlift 10×2 @ 75% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75 ea,

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