Thursday 5.16.19

A) Clean Grip Deadlift

*Work to a heavy double 

B) “Elizabeth”

21-15-9 
Power Clean
Ring Dips

* RX (135#/95#), Intermediate / 55+ (95#/65#), Beginner (45#/35#) & Strict Push Ups

Above & Beyond

Cool Down

FULL ROMWOD 

Strength

Reverse Sled Drag

20 Minutes @ BW
*This should be a steady grind. 
**Adjust weight as needed to keep rest periods no longer than 10-15 seconds.

Endurance

2 Rounds 

On Assault Runner -
1 Mile Run
Walk 200M for Rest 
800M Run
Walk 200M for Rest 
400M Run
Walk 200M for Rest
*Goal is to hold the SAME or slightly faster pace for the mile, 800, and 400 this week as you did last week. 
**This should be a sustained effort that you feel you could hold for another round if asked to do so. 

Gymnastics

 8 X 3 Strict Ring Dip

Chelsea JungComment