Warm-up, (15 Min): Jog the Box w/Footwork 4 min., Agility. Dynamic Stretch
Strength, (15 Min.): Strict Press*/Push Press
5+5/50 5+5/60 5+5/70 3+3/80 (2+2/90)2
Loads are based off of your Strict Press 1RM.
WOD: LANDSHARK
For Total Reps:
3 Min. to Row 500m. Then Max Reps of Deadlift 225/185
4 Min. to Row 500m. Then Max Reps Power Clean 155/115
5 Min. to Row 500m. Then Max Reps of OH Squat 95/65
No rest between each segment. Set your bar up for efficient transitions.
Icing: Goal Work.
There are about 45 days left in the year.
How have you done with your 2016 goals.