Monday 22, February 2016

Warm up:

400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats

as a group

Stabilizer:

100 ab mat sit ups

Strength:

Its our version of a max effort Monday as always :-)

15 min EMOM

Back squats - 3 reps

Minute 1-5 is at 60% of your 1 rep max
Minute 6-10 is at 70% of your 1 rep max
Minute 11-15 is at 80% of your 1 rep max

WOD:

400m run
21 thrusters 50/35kg
400m run
15 thrusters 55/40kg
400m run
9 thrusters 60/45kg

YOU LOVE ME!!!!