Friday
Supplemental Gymnastics-Strength
5 x 1 Handstand to Forward Roll
3 x 20 Shoulder Touches 1 Minute Rest Between Rounds
Find Your 1 Rep Max Deadlift 8-6-4-2-1-1-1-1-1
WOD 1
Partner “DT”
10 Rounds Total (5 Rounds per partner. I go, you go each round)
12 Deadlifts 155/105 135/95 115/85
9 Hang Power Cleans
6 Push Jerks
WOD 2
400 Meter Run
15 GHD Sit Ups
Every 3 Minutes
Record you 400 Meter Run Times for Each Round and Find Your Average for All 4 Rounds.
Supplemental Endurance
3 Rounds
Run 1200 Meters
Rest 2 Minutes
