Friday 7-14-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

“Rowling”

  • 5 Rounds
  • Try to row EXACTLY 100m using full strokes
  • Do 5 parallette shoot-throughs between each round and also 2 air squats for every meter off 100 you are

Strength:

  • Front Squat
  • 3@70%, 3@80%, 3+@90%
  • Calc from 90% of 1RM

WOD:

EMOM for 12:00 (4 Rounds)

  • Min 1: 10 Deadlifts (185/135)
  • Min 2: 10 Push Presses (105/75)
  • Min 3: Max KBS (53/35)

Score is total KBS

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