01122019

11
Jan

01122019

Cycle 3, Week 5, Day 5

Warm-up:
Roll out Hips & Quads
then
500m Row
25 Wall Balls
12 Pull-ups
then
1′ Downward Dog Stretch Hold
then
1′ Seal Stretch Hold

Strength:
Deadlift 5×3 @ 95-105% 3RM Found during Test Week

Met-Con:
“Elizabeth”
For Time:
21-15-9
Power Cleans (135/95#)
Ring Dips

10am Endurance WOD:
Warm-up: Same

WOD:
For Time:
1000m/800m Row
then
3x
100 DU’s (200 SU’s)
50 KBS (53/35#)
25 Sit-ups
then
1000m/800m Row