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Tuesday, January 9th 2018

8
Jan

Tuesday, January 9th 2018

Warm up:

5min row or 2k bike

Then
2RNFT
6 KB windmills 2x3r
10 supermans with 3sec hold
10 DB split squats 2x5r

Strength:

Back Squat

1a) 90% x 1, Rest 2 min then 78% for 5
1b) Rest 3min
2a) 90% x 1, Rest 2 min then 78% for 5+

Metcon:

21-15-9

Burpees over bar
Power clean & jerks 135/95