Tuesday, January 9, 2018

***Basics – 6:30 PM***

Strength
-15:00 Clock-
-Establish a 1 Rep Max-

Deadlift

Conditioning
-12:00 AMRAP-
5-10-15-20-25-etc
Deadlifts (185/125) (Rx+ 225/155)
*12 50’ Shuttles after each round

Extra Credit
-For Time-
75 ABMAT Sit-ups
-accumulate 2:00 in a plank-
50 ABMAT Sit-ups
-accumulate 1:30 in a plank-
25 ABMAT Sit-ups
-accumulate 1:00 in a plank-

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-Up Bar

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