4 February 2015 4 February 2015
Wednesday 4 February 2015 '4 February 2015'

Athletic Conditioning

Strength:

Deadlift
3 at 70%, 3 at 80%, M.E. Reps at 90%

MetCon:

30 – Kettlebell swings (24/16kg)
10 – Hand Release Burpees
20 – Kettlebell swings
20 – Hand Release Burpees
10 – Kettlebell swings
30 – Hand Release Burpees

Daily WOD

BBG:

Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

Conditioning:

Karen Does Pull-ups

150 Wall Balls 20/14# (10′ target for everyone)
*5 C2B Pullups EMOM beginning at 1:00*

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