Wednesday, September 21

September 21, 2016

 

The Fire

2rds (:45 on :15 off)
Plank
Hollow Rock
Russian Twist
V-Ups

 

Deadlift (3 x 3)

In  12 min. TC

Start working @

5 reps 55%

5 reps 60%

5 reps 65%

3 reps 75%

3 reps 80%

3+ (AMRAP) x 85%

1 RM Deadlift

 

Metcon (AMRAP - Reps)

4 rounds of:

1:00 ME Wall Balls(20/14)

1:00 ME SDHP(75/53)

1:00 ME Burpees

1:00 Rest

Rx+ (30/20), (95/63), Burpee OTB

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