Wednesday, September 21

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