Wednesday 12/30

Wednesday 12/30

Cash in: 2×400 on 3:00 minutes

Cash out: 2×25 floor wipers

 

Basic

Three sets of:

  • Deadlift x 6-8 reps
  • Rest 45 seconds
  • Russian Step-Ups x 8-10 reps each leg
  • Rest 45 seconds
  • Wall Climbs x 2-3 reps
  • Rest 45 seconds

Complete as many rounds and reps as possible in 15 minutes of:

  • 5 Dumbbell Man-Makers
  • 100 Meter Run
  • 10 Burpees
  • 100 Meter Run

 

Performance

Every 3 minutes, for 15 minutes (5 sets of):

  • Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

 

Complete as many rounds and reps as possible in 15 minutes of:

  • 10 Ground to Overhead (135/95 lbs)
  • 100 Meter Run
  • 10 Burpee Pull-Ups
  • 100 Meter Run
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