Wednesday, 30 November

WARM UP

Deadlift

5 X 3 @ 78% on 3:00

“Cranky Christine”

3 rounds for time

700/600 meter row

12 Deadlifts (LvL3/2 275/185, RX 225/155, Scaled 185/135, Scaledv2 155/105)

21 Burpee Box Jump Overs (24″/20″)

3 min rest

Additional Work:

  • Push Press, 6 sets on 2:30 (before)
    • Set 1: 3 reps @ 81%
    • Set 2: 10 reps @ 61%
    • Set 3: 3 Reps @ 81 %
    • Set 4: 10 Reps @ 61%
    • Set 5: 3 Reps @ 81%
    • Set 6: 10 Reps @ 61%
  • Pressing, 3 Sets on 5:00 (after)
    • 15 close grip bench press
    • 30sec ring support hold
    • 45 banded tricep push downs
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