Friday- June 23rd

June 23, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 Rounds of:

-Deadlift x 6-8 reps (3 sec. ascent)_

-DB/KB Bench Press x 8-10 reps (slow +controlled)

-Plank from elbows x 45 sec.

           rest 45 seconds between movements
 

Performance

4 Rounds of:

DEADLIFT x 5 reps @75%

rest 2-3 minutes

 

*WOD

 

-NIGHTFALL COMPETITORS: Go home and rest up!

 

“Jackie”

for time:

Row 1000m

50 Barbell Thrusters (45/35)

30 Pull-ups

 

 

*Cool-down

Foam Roll

Stretch and hold for 60 seconds each: hamstrings, quads, hips

Socialize

 

 

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