SATURDAY 1.5.2019

SATURDAY 1.5.2019

Warm-up

400m Run

warm up pace

Warm-up

Pizza Delivery

STRENGTH

ECCENTRIC PULL UPS (No Measure)

4 Sets of 8 reps

1-2-3 Tempo

fast up

2 second hold on top

3 second lowering

STRENGTH

Barbell Bicep Curls 

3 sets of 10

1-1-3 tempo

Fast up

no hold on top

3 second lowering

Metcon

Partner "STEAM ROLLER"

Partner WOD

25 minute AMRAP:

5 Curtis P's 95/65
10 Burpee Box Jumps
250M Row

Alternate MOVEMENTS

1 Curtis P =
1 Clean
1 Racked Lunge (per leg)
1 Push PressiNSTEAD OF ROWER, 250m ON THE SKERG