22 Mar 2016

Warm Up:
Dynamics & Upper body lift prep
10 rnds bottom of squat position 5 secs on 10 sec rest

PRESS:  4 x 5 at heaviest weight

Review:  WALL BALL
Focus on maintaining upright torso throughout, no tailbone dipping

WORK:  "the Humbler"
3 RFT:
30 Wallballs  20/14 to 10/9
30 DU

Rx2:  less weight/height/depth on wall balls and DU attempts or x5 singles

Silvers:
Gymnastics strength work
Pull ups
Negatives
Strict banded

WORK:
#16.4
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.