July 27, 2016

Wednesday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

20 Burpees Med ball warm-up

Empty barbell

10 Deadlift

10 Front Squat

10 Strict Press

STRENGTH:

1RM Sumo Deadlift

METCON:

10-9-8-7-6-5-4-3-2-1

Thrusters 95/65

Pull ups

ACCESSORY:

50 banded pull apart


MODWOD PROGRAM

WARM UP:

20 Burpees Med ball warm-up

Empty barbell

10 Deadlift

10 Front Squat

10 Strict Press

STRENGTH:

5 x 5 Sumo Deadlift

METCON:

10-9-8-7-6-5-4-3-2-1

Thrusters 65/45

Ring Rows

ACCESSORY:

50 banded pull apart

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