Wednesday 22.02.2017


Wednesday - Deload

Thursday - Active Recovery or Full Rest day

Friday - Open 17.1 (Crush it)

Scaled) EMOM x 16:

min 1: 5 Deadlifts 135/95 + 5 Box Jumps 24/20

min 2: 15 HR Push ups

min 3: 5 Pull ups + 5 Hanging Knee Raises

min 4: 15/12 Calorie Row

Rx) "Tune Up"

EMOM x 16:

min 1: 7 Deadlifts 225/155 + 7 Box Jumps 24/20

min 2: 15 Kipping HSPU

min 3: 7 C2B Pull ups + 7 Toes to Bar

min 4: 15/12 Calorie Row

*coach will help choose weight/reps in order to complete work on each movement in :40 allowing :20 rest in the first round. If you're still working at the :40 mark cap the movement and strive to keep that number for the remaining rounds. The intent here it to sweat and improve our movement.


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