Thursday, April 11, 2019

Warm-up:
5 – 50 m. Sprint
 
WOD – 2 rds
  • 9 Sit-up
  • 7 KB Swing
  • 5 TU
 
MetCon:
5×5 min. rds – rds. completed
RX
 
  • 175 m. Run
  • 20 Sit-up
  • 5 Russian KB Swing 70/44

Fitness/Recovery
every other rd.
adjust KB weight

 

 

Powerlifting:
Dynamic Effort Lower Body
 
  • WS Box Squat 8×3 60% EMOM
  • Sumo DL 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.