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