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Fall into Strength 12/15/14

IMG_1177
Warm-up:
4 rds
30 sec Air Dyne
4 Strict Pull-up (sub negatives with 3 sec hold)
3 inch worms

Beginner Strength:
8×5 DeadLift (focus on mechanics not weight)
rest 2 min between sets.

Advanced Strength:
8 sets
5 DeadLift
3 Strict Press
3 Broad Jump
60 sec rest

Conditioning:
3 min Amrap
3 Thruster (135/95)
3 Burpee
1 min rest
4 min Amrap
9 Thruster (95/65)
6 Burpee
1 min rest
5 min Amrap
27 Thruster (empty bar)
9 Burpee
1 min rest

 

December 14, 2014 | News | 1

One Response to Fall into Strength 12/15/14

  1. Bill Creamer says:

    LOL, great pic.

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