Saturday 1/23/16

Cycle 4 Day 5

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.

1. Warm-up
Slow 7 minute AMRAP
10 Empty bar press grip OH walking lunge steps
10 Cal Row

Sampson, Lizard, Twisted Lizard, Downward dog, Iron Cross, Scorpion, Puppy Dog

2. Strength
Touch and go deadlift – 1×6@60% 1×5@70% 1×4@80% 1×1@90%

3a. Met-Con
27-21-15-9 reps for time of:
Row (calories)
M 95 lb. F 65 lb.

4. Bitch Work
For time:
100 Burpees to 6″ target