Wednesday 6/10/2015

Staci vanVanno

A.  Strength 

Deadlift 5x1@90% 

OHS - Find a 3 RM

Front Squat 3x3@ OHS 3RM

B.  Metcon 

5 rounds(10 min cap) 

ME set of Pull-ups 

20 wall balls 20/14

*score = total pull-ups  

C.  Endurance 

0:00 - 8:00 : 1 mile run

8:00 - 12:00 : 800m run

12:00 - 14:00 : 400m run

14:00 - 15:00 : 200m run

* Workout is with a running clock. All runs are 90% + effort. Keep track of individual times. 

D.  Gymnastics  

3 rounds

:30 second dead hang directly into ME Strict pull-ups