24-SEP-14

A.

-Group Joint Warm Up

-400m Run

-3 Rds NFT

EMOM 6 min

8 KBS (light)

Sprint 10m

1 Burpee

Sprint 10m

 

B.

Deadlift 1RM

3 @ 80%

1 @ 90%

1 @ 95%

3×1 (3 attempts to 1RM)

 

C.

AMRAP 8 min

10 DL 185/130#

12 Air Squats

15 Sit Ups

 

D.

5 min cool down row, maintain normal pull and damper

1 min @ 20 S/M

1 min @ 18 S/M

1 min @ 16 S/M

1 min @ 14 S/M

1 min @ 12 S/M

 

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