Wednesday 25, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes pistol squats

Strength:

Deadlifts
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

27 OHS 42.5kg
27 Pull ups
21 OHS 52.5/35kg
21 Pull ups
15 OHS 60/42.5kg
15 Pull ups
9 OHS 75/52.5kg
9 Pull ups

***CASH OUT 50 KB deadlifts 32/24kg one in each hand