Wednesday
A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk
B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups
Boom Lite
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 30 seconds
B.
Three rounds for time of:
300 Meter Run
10 Dumbbell Ground to Overhead
15 Pull-Ups
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