Tuesday, 01.16.2017

Strength
4×11 Bench Press all @70-75% 1 RM…Superset with 4×8 Bent Over Barbell Row AHAP

WOD
3 Rounds For Time:
30 Alt. DB Snatch (50/35)
30/25 Cal. Row
***11 Min Cutoff***

ADV WOD
For Time:
90 DU
9 Deadlifts (295/205)
9 Ring MU
80 DU
8 Deadlifts
8 Ring MU
70 DU
7 Deadlifts
7 Ring MU
***22 Min Cutoff***
TEC WOD
6 Rounds of:
:45 AB :15 Rest THEN
ONE Round of:
20 SLSU
20 Russian Twists (20/15 ball)
20 V-ups
20 Hollow Rocks
20 2-count Flutter Kicks THEN
4 Rounds of:
1:00 AB :30 Rest THEN
ONE Round of:
15 SLSU
15 Russian Twists (20/15 ball)
15 V-ups
15 Hollow Rocks
15 2-count Flutter Kicks THEN
3 Rounds of:
2:00 AB :30 Rest THEN
ONE Round of:
10 SLSU
10 Russian Twists (20/15 ball)
10 V-ups
10 Hollow Rocks
10 2-count Flutter Kicks THEN
30 CAL AB
Score is Time, but note calories

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