Saturday 2/6/16

Cycle 4 Day 15

Warm-up:  Coaches Choice

1. Strength
Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@95%

2. Primer*
21-18-15
Box Jumps Overs 24/20″
KB Swing 53/35lbs
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

3. Met-Con
AMRAP 10 Minutes
100 Double Unders
50 Deadlifts 155/105lbs
10 Muscle Upsor 20 CTB Pull-ups
-Immeditely following WOD-
5 Mins to establish a 3RM Thruster
You may not REDIP on the Thruster AKA Thruster-jerk.

 

 

 

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