Friday 5/2/14

Join us on Saturday at noon for a wod and potluck!

FITNESS:
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Single Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Plank x 60 seconds
Rest 60 seconds
+
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/35 lb. barbell)
30 Pull-Ups

BEING:
A. emom – BS @20X1 x 2-3 60-65% of 1rm – 8mins
-HBBS speed focus
– add weight each min then back to start weight on 4th and 7th min
B. emom – PS TnG x 3 60% first min, 65% second min, 70% third min, 60% of 1rm 4th min – 9mins
C. death by MU – 1 MU first min 2 the second 3 the third until you cannot complete the reps in that min
+
4min 100% effort
7 KBS 2/1.5pd
7 box jump 24/20″

rest 8mins

AD 3mins max cals

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