Thursday - 1/19/2017

Warm Up:

15 Cal Row

15 Russian KB Swings (70/53)

12 Push-ups

12 Russian KB Swings (70/53)

9 T2B

9 Russian KB Swings (70/53)

 

Strength: Deadlift

6x5 every 90 seconds, ascending only slightly so start HEAVY

 

Metcon: 3 RFT - every 9:00

15 Push Jerks (95/65)

15/12 Cal Row

10/7 T2B

15/12 Cal Row

15 Push Jerks (95/65)

*Score is total amount of working time, subtract out all the rest (Ex: if I finished my rounds in 2:15, 2:30, and 2:45 respectively, my score would be 7:30)