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Wednesday 12/27/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Three rounds of:

10 KBS

10 Goblet Squats

10 KB situps

max set of strict pullups

Workout warmup:

5x5 Front Squats, Warmup to 70% and work up to a heavy 5 rep max.

Workout:

12 min Amrap
12 V Ups
12 Deadlifts (185/125)
12 lateral bar over burpees

Lift:

Strict Press:

Warm up to 60%

sets of 5-4-3-2-2, start at 65% and get as heavy as you can. 

Skill:

Max set of CTB Pullups in 5 min

Earlier Event: December 26
Tuesday 12/26/2017
Later Event: December 28
Thursday 12/28/2017