Wednesday 1/27/15

Cycle 4 Day 8

We’ve got a lot of new names on the comment section. Take a few minutes to check out or FAQ videos we made to make following the site a bit easier: Programming FAQ and Commonly Asked Questions.

2. Warm-up
Slow 8 minute AMRAP
15 Empty bar thrusters
10 Ring dips

Couch stretch, Seated straddle, Pigeon, butterfly, Puppy Dog

1. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps.

3a. Met-Con
For time
200 Double-unders or 600 Single Unders
40 HSPU
75 Wallballs 20/14lbs

400 m Run
3b. In the five minutes directly following 3a: 1RM clean and jerk