06/14/17

13
Jun

06/14/17

Wednesday

**REMINDER**
Fallen Firefighter Scotty Deem Benefit wod is this Saturday from 9-12pm. All donations are welcome! If you purchased a t-shirt through booster.com please come in with your email receipt. Please sign up through mindbodyonline.com

LIft

DEADLIFT + PUSH JERK
Alternating OTM x 10:
Minute 1 – 10 Deadlifts
Minute 2 – 10 Push Jerks
Minute 3 – 8 Deadlifts
Minute 4 – 8 Push Jerks
Minute 5 – 6 Deadlifts
Minute 6 – 6 Push Jerks
Minute 7 – 4 Deadlifts
Minute 8 – 4 Push Jerks
Minute 9 – 2 Deadlifts
Minute 10 – 2 Push Jerks
* goal is to build to a heavy 2 in the last two minutes

Metcon
Fitness
21 – 15 – 9:
Deadlifts
Push Jerks
Burpee Box Jumps (24/20)
Round 1 – Rx loading is 135/95
Round 2 – Rx loading is 155/105
Round 3 – Rx loading is 185/125

Life
21 – 15 – 9:
KB suitcase Deadlifts
Seated DB presses
Burpees

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