11.9.15

If you are doing the Lift Off you don’t need any of this…

Warmup) rolling 100’s X 5 : 10 pull-ups. Add 5 unbroken for every meter over or under

Rolling 100’s X 5: 3 mu. Add 5 box jumps 30/24″ for every meter over or under.

A) 2:30 amrap X 5 with :90 rest between rounds

Row 500 m

Max deadlift+power clean+hang squat clean 225/155

B) 20 min emom

Even: 2 touch n go deads

Odd: 15 cal bike 

C) 3 rounds run 400m+15 shoulder to overhead 135/95 

D) class metcon(optional)

Sunday, November 8th, 2015 at 11:26 pm / Competitive