2-28-17


Weightlifting 

Every 2:00 x 5 Sets:

5 Push Presses
Set #1 – 50% of 1RM Jerk

Set #2 – 60% of 1RM Jerk

Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day.
*Choose loading on the last 3 sets according to the way you feel. We are looking to allow our bodies to recover, while finding a heavy today. In the first two sets, the loads are light to limit ourselves from reaching maximal loads. Build to a heavy but doable weight.  There should be no misses.

WOD 

On the Minute x 16 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 20 an mat Sit-Ups

Minute 3 – 12/9 Assault Bike

Minute 4 – 15 Kipping HSPU
*see coach for sub on Hspu.

*Cap yourselves on the handstand push-ups, at the :30s mark of the first round, and aim to get that the same rep count from there.

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