20170807_170426.jpgWARM UP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

STRENGTH

**As we move through this strength cycle, these numbers are going to get harder and harder. Do your best to complete all the reps, but don’t beat yourself up if you need to drop one or two reps from some of these sets. **

Back Squat: 6 – 5 – 4 – 3 – 2 @ 82%
Strict Pres: 9 – 8 – 7 – 6 – 5 – 4 – 3 @ 72%

 

BENCHMARK WOD: JEREMY

21-15-9 reps, for time of:
– Overhead Squat, (95#/65#)
– Burpee

 

POWERHOUSE

4 Rounds
– 25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers (2 count)
– 25 Bicycles (2 count)

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