Wednesday, January 25th, 2017

Strength:

Bench Press 5 X 5 @ 75%

*If you have not established your 1 Rep Max, do:

1-1-1-1-1 (Increase weight each set. You are looking for your 1RM)

WOD:

20 Minute Time Cap

"Heather"

Level 3:

3 Rounds for time:

550 Meter Row

12 Deadlifts (225/155)

12 Ring Dips

Level 2:

3 Rounds for time:

550 Meter Row

12 Deadlifts

12 Dips

Level 1:

3 Rounds for time:

400 Meter Row

12 Medball Deadlifts

12 Box Dips

Inland Valley Strength

E2M for 10 Mins. (5 sets):

Split Jerk 2 X 5 @80%

Superset:

A)Strict Press 4 X M.E. 50% of C&J

B)Pendlay Row 4 X 8

8 Mins. EMOM:

Odd: 8 Pull-Ups (Strict)

Even: 8 Ring Dip (Strict)