Friday, 091517

Get outside this weekend! @suunto tracking our height up Washington 

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Weightlifting:

A. Power Snatch – tng 5 rep for the day 

B. Back SqT – 3rm @42X1

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Conditioning

A. Wodapalooza WOD 1

7 min AMRAP OF SqT Clean and Jerks; 225/153

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B. 21-15-9

C2b pull-ups 

Ghd sit-ups 

Cal bike 

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10 min on rower 

:30 @80%

:30 easy 

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becomplete:

1. Wide grip strict pull-ups. 5 sets of 3-4 reps at 4 second eccentric 

2. Single Leg lateral step up (bodyweihht only) 8-10 reps x 3-4 sets each side. Vertical torso, don’t lean and load quads 

3. 200m bear crawl with empty sled attached to you

4. 10 min of scAp work (change plates)

5. Crossover Symmetry 

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