Wednesday 5/4/2016

A.  Strength

Deadlift 

5x3@80% 

B.  Olympic Lifting

Pause Front Squat + Split Jerk 

(2+1)x5@ x-x-x-x-x

C.  Metcon

2016 Regionals Wod 3 

104 Wall Balls 20/14

52 Pull-Ups

D.  Midline Work

40 GHDSU

40 Back ext

20 GHDSU

20 Back ext

 E.  Odd Object Work

3 rounds

100m yoke carry

10 Axle Bar S2OH

10 Axle Bar Zercher lunges  

*Athlete chooses weight.  Should be challenging but performed in unbroken sets.  

F.  Accessory Work

3 rounds

ME Fat Grips/Towel dead hangs