Friday 10.21.16


STRENGTH: 3rm Jerk (Test#5)

WOD: [ Purified ]

400m Run
ME Thrusters (95/65) until the 4min mark
Rest 1 min

400m Run
ME TTB until 4min mark
Rest 1min
400m Run
ME Plyo Lunge until 4min Mark
-runs should be sub 2mins
Core Buy-Out:
A) Ultimate Abs Complex x 4 sets=
10 V-ups
10 Roll-ups
10 Double Crunches
10 Leg Lifts
10 Strict Sit-ups
-get all the ab exercises in a row, unbroken

B) 4 x 40sec HS hold between each set