042016-Wednesday

The Script: Wednesday 4/20

 

The Warm Up: 

400m Run

Then, 3 Rounds

12 Plate Ground to Overhead

10 OH Lunges

8 OH Plate Sit Ups

 

The Strength: Power Clean 3 RM

-Touch and Go

 

The Conditioning: 3 RFT

800m Run/400m Run/Fence Post Run

20 Deadlifts (155#/105#)

20 Toes to Bar

 

The Extra Work: 

3x7 Single Leg Deadlifts

3x20 Russian Twists