Wednesday May 31st 2017

Wednesday

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 2111
(partner assisted encouraged if you cannot perform solo)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
Run 200/Row 250 Meters
15 Burpees