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Thursday 4-24-2014

19
Apr

Thursday 4-24-2014

Workout of the Day
Deadlift
5 x 2 @ 9 RPE
After your last set deload to 50% your weight used
Perform 1 set of 10 with a 5 second negative on each repetition
Alternate
Half Moons
5 x 8 each direction
then
WOD #1
EMOM 10 Minutes
5 Hang Power Clean
6 KB Swings
7 V-ups
Rx #95/#63 #53/#35

WOD #2
5 Hang Snatch
7 Toe to Bar
Rx #95/#63 (if you are strong on the Snatch increase load)

If you get caught on rounds 1-5, run 800 metets, 6-10, run 400 meters

Post your scores to the Whiteboard.

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