Thursday 7-13-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Amanda), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

3 Rounds

  • 10 Light KBS
  • 10 GHD Sit ups

Strength:

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

Skill:

  • HS and HSPU

WOD:

5-10-15

  • Pull-ups
  • Calorie Row
  • HSPU

Run 400m between each set and at end (3 times)

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