Sunday October 22, 2017


Scott's Warm-up and Mobility

Strength: 2 Deadlifts @ 70% every 45 seconds for 7:30 (22 total reps) then Bench Press: 1X8 @ 80% 1X5 @ 85% 2X3 @ 90% 3X2 @ 95% Notes: All reps must be performed with the hips (ass) in contact with the bench.

WOD: 4 rounds for total working time of: 90m Shuttle Run (15m down, 15m back X 3) & 15 C2B Pull-ups 60m Shuttle Run (15m down, 15m back X 2) 15 Push Press @ (115/75#) 30m Shuttle Run (15m down, 15m back X 1) *Rest 1:1 or as long as it takes your partner to work*

 
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