10/13/17

Core Friday

Lift
Deadlift
5 x 5, increasing in weight

Metcon
With a running 30 min clock:
10 Rope Ascents
50 Thrusters (95/65)(75/45)
100 DUs
Rest 5 minutes at 10:00, then at 15:00:
3rft:
15 Burpee Box Jump Overs
15 T2B
15 Deadlifts (225/155)(185/135)