Monday, January 30th, 2017
Strength:
Deadlift 3 X 5 @ 85%
*If you have not established your 1 Rep Max, do:
1-1-1-1-1 (Increase weight each round. You are looking for your 1RM)
WOD:
For Time:
Level 3:
1000 M Row Buy-In
5-4-3-2-1
Burpees
Curtis P's (95/65)
800 M Run Cash-Out
Level 2:
1000 M Row Buy-In
5-4-3-2-1
Burpees
Curtis P's
800 M Run Cash-Out
Level 1:
500 M Row Buy-In
5-4-3-2-1
Burpees
Curtis P's with Med Ball
400 M Run Cash-Out
*Curtis P's: Hang Squat Clean + Lunge + Lunge + Push Press
Inland Valley Strength
7 Mins. EMOM:
Snatch w/ no hook or feet X 1@70%
4 X 5 Tempo Back Squat (4.2.1.1)
Accessory:
A) 2 X 8 Front Rack Step Ups
B) 2 X 12 Good Morning