08.04.15 Tuesday

STRENGTH:
Deadlift
70%x3,  80%x3,  90%x3 or more
Last round, as many reps as possible
Cycle 4, Week 2

WOD:
Buy In: 400m Run
60 M Lunge with Plate Overhead (45/25)
30 Pullups
40 M Lunge with Plate Overhead (45/25)
20 Pullups
20 M Lunge with Plate Overhead (45/25)
10 Pullups
Cash Out: 200m Run
________________________________________________________________
BootCamp 6:00am and 5:15pm
2 Rounds:
45sec of work at each movement, rest 15sec between each movement
1. Parallette Jumps
2. Push Ups
3. Flutter Kicks (2 kicks = 1 rep)
4. Mountain Climbers (2 steps = 1 rep)
5. Sit Ups
6. Hip Extensions w/ reach
Score is total reps for all movements combined for 2 Rounds.

QOD: Did you ever forge a note to get out of doing something in school?