04.21.16 Thursday

STRENGTH:
Deadlift
40%x5, 50%x5, 60%x5 (no more than 5 reps)
Percents are based off of 90% of your 1RM
Cycle 3, Week 4

WOD:
EMOM 15 Minutes:
Minute 1: 15 Wall Balls (20/14)
Minute 2: 15 Hollow Body Rocks
Minute 3: 15 Box Jumps (24/20″)
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5:30pm BootCamp Class

WOD:
For Time:
200m Run
10 Ring Rows
20 KBS
30 Mountain Climbers
200m Run
30 Mountain Climbers
20 KBS
10 Ring Rows
200m Run

AP: 3 sets of 10 each side KB Tea Pots

QOD: How are you feeling after Tuesday’s chipper?