October 9 and 10, 2016

Sunday October 9, 2016

Great day with my friends...

8:30 am

Mike D, PSC, Jody, and Matt G hit a SealFit Opwod

Warm up

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack.

Work Capacity:

400m Run
10 Overhead Squats 115/75#
800m Run
20 Alt Walking Lunge w/bar on Back rack
800m Run
10 Curtis P’s
400m Run
20 Ground to Overhead

then...

Ice bath

 

Today

Warm Up

then

21-15-9

Sumo Deadlift Highpull @95

OHS @95

rest

 

21-15-9

Hang Power Clean @135

Pullup

Then

Ice bath