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)