Call Us: (661) 205-9763

Friday

12
Dec

Friday

SKILL

 

3 Rounds

 

10 Barbell or PVC Good Morning

10 Back Extension

10 Burpees (as fast as possible)

 

STRENGTH

 

Deadlifts

 

Warm up sets

5@ 40% of possible 1-RM

5 @ 50%

3 @ 60%

2 @ 70%

 

Working Sets

1 @ 80%

1 @ 85%

1-1-1-1 @ 90-100%

 

(22 min cap)

 

WOD

 

8 Rounds for time:

 

5 Pull Ups

10 Dips

15 Box Jumps

2 Power Clean & Jerk

 

L3 – 135/95

L2 – 115/80

L1 – 95/65

 

(15 min cap)