FRI16JUN2017

WOD

Strength
5 sets:
5 rep bench press – building as able
*Perform 7-7-7 Chest Supported I-Y-Ts – rest as needed

Conditioning
AMRAP in 12 min:
12 CTB pullups
100m Run
12 KB Front Squats (53/35s)
100m Run
12 Deadlifts (225/155)

Extra

Before
5 sets
8 kneeling DB press e/arm – build as able
10 strict standing row/high-pull

OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

15 slow Hollow/arch/hollow transitions
-you should be able to count to 3 as move to each
-never lose connection between hip and shoulder, stay active!

5 sets:
5 power kips + 5 TTB + 3 Bar MU

After
4 min. tabata – Hollow hold

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