FRIDAY, JUNE 16, 2017

 

STRENGTH: Deadlift

5 x 5 @ 40%, 50%, 60%, 65%, 70%

3 x 5 @ 60%

 

WOD: ‘Karen’

150 Wall Balls for time (20/14)

Spirit of the WOD – This is a benchmark workout, strive to work with the prescribed weight. Plan ahead to break up the reps into smaller sets, knowing that over time, the number of reps you will be able to complete unbroken will shrink.

 

AFTER PARTY: Rollout Quads

 

***404 MISSFITS @ 10AM***

4 Rounds for time –

400m Run

10 Strict Press (55#)

15 Kettlebell Sumo Deadlift High Pulls (35#)

20 Kettlebell Swings (35#)

25 Double Unders

 

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