Monday 6-17-13

 In WODs

Warm Up

3 Sets:

10 Wall Squats

10 Hip Extensions or Supermans

10 Inch Worms

Skills

Deadlift

WOD

A. Strength
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

B. Met Con
Using 85% of todays heaviest single – EMOTM for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

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CF Teens

Strength: Hatch Week 11 Day 1

Met Con:

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

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Travel WOD

300 lunges

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