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Monday, 20 August, 2012

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Warm up: 500m row 3 DB man-makers, EMOM for 4 minutes *try to increase weight on each round* WOD: 21-15-9 Deadlift 225/155 Thrusters 95/65 Powerlifting: A. In 20 minutes, work up to a 1RM clean grip deadlift B. In 15 minutes, work up to a 1RM shoulder press C1. reverse hypers 3 x 10, rest 30 seconds C2. Russian step ups 3 x 10, rest 30 seconds

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