Thursday - 1/18/18

CLASS PROGRAM

A.) 2013 regionals event 5/ mainsite 180111

21-15-9

deadlift

box jump

RX: 315/205, 30/24” 

int: 15-12-9, 275/185, 30/24

sc: 185/125, 24/20

B.) Post WOD accessory

3 rounds - NFT w/ KB

10 one legged RDL (R+L) 

10 split squat (R+L)

30 russian twist

3 turkish get up (R+L)

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C.) Strength

Clean n jerk off blocks (bar at knee)

10x1@ 60-80% 

D.) Conditioning

3 rounds - Air dyne

20 seconds on / 40 seconds off

30 seconds on / 30 seconds off

40 seconds on / 20 seconds off