April 24, 2017
8 minute clock
3 person team warmup
10/8 calorie row
- teammates on pushups and situps move constantly until teammate on row has completed calories.
Deadlift - 5 min wu + 4 sets of 6 @ 65-80% every 2 mins
- no letting go of bar today. 1 second rest of bar on the floor before next rep.
Weighted Pull-ups - 3 min wu + 8 min emom x 1. heavier than lw.
7 minute amrap of :
20 hand release pushups (25/0)
20 strict press (45/35)
- partner must be holding empty bar overhead in lockout during pushups and be in plank during strict press for reps to count.
- men do hand release pushups with hands on 25 pound plates.
- rx+ = 45/25 hr pushups, 65/45 strict press
Posted on Mon, April 24, 2017
by Brad Weems