Thursday, February 1, 2018

Strength:
Deadlift – 5 sets of 3 reps
Rest as needed
Add 10+ lbs over last weeks 5 sets of 4
Conditioning:
3 RFT:
400m Run
15 KBS (32/24 KG) Fx = 24/16 KG
12 Front Rack Lunges, alternating (135/95#) Fx = 95/65#
9 Toes-to-Bar (Fx = Hanging Leg Raises)
6 Strict Pull-ups (Fx = Pull-ups)

Post-WOD Finisher:
In as few sets as possible:
50 Barbell Curls (45/35#)
50 Ab-mat Sit-ups
50 Barbell Curls (45/35#)
50 Bicycle Crunches