May 8, 2017

May 8, 2017

dynamic :

10 min clock

row 150 meters

inch worm - to red line

samson stretch - to red line

bear crawl - to red line

run - length of room back

Deadlift - 6 minute wu + 4 sets of 3. new set every 2:30

notes :
- build to heavier load than last week or 80-85%.
- one second pause at bottom of the rep.

Weighted Pull-ups (3 min wu + 6 min emom x 1.


notes :
- goal = build to heaviest load yet during strength cycle and get it for 2+ reps today.

partner wod
10 minute amrap of :
10 calorie row / plank
10 burpee over erg / rig hang

notes :
- partner must be in plank for row to count, must be hanging on rig for burpees to count.
- if using bike or ski erg then burpees to be over a barbell set up. 

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