Wednesday 11-8-17
Deadlift
5X5 @ 75% (up about 25#/15# from last week)
Then…
3 Rounds
7 Chin ups (supinated grip) [Scale up to 1 pegboard ascent, but you must be able to go all the way to the top and back down safely]
100 double unders
7 Sandbag or DBall clean & Jerks (150#/100#) [clean the sandbag or dball to a front rack postition like a medball clean, then jerk]
ENDURANCE CLASS
8 Rounds for women 10 Rounds for men (20 minute clock) (Teams of 2) [1 partner rests while the other does the amrap]
AMRAP 2:30 min for women & 2 min for men
500 m row
Max burpees over rower
2017 11 07