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Monday March 7, 2016

Warm up: run 200 m
- 10 air squats
- 10 tuck jumps
- 10 squat to stands
- 10 handstand shrugs
- 2 bridge ups
- hip opener of your choice
- shoulder stretch of your choice

Strength: Back Squat
3 x 80%
2 x 85%
1 x 90%
1 x 95%

Wod:

General Fitness Rx:
5 Rounds:
:40 seconds max rep push jerks (115/75)
:20 sec rest
:40 seconds max rep burpee box jumps (24/20)
:20 seconds rest
:40 seconds max rep deadlifts (185/125)
:20 seconds rest
:40 seconds max cal row
:20 seconds rest

Scaled:
push jerks (65/45)
Deadlifts (115/75) **you can scale this accordingly

Competition:
Push jerks (135/95)
deadlifts (225/155)

Earlier Event: March 4
Friday March 4, 2016
Later Event: March 8
Tuesday March 8, 2016