SOS

SOS
Happy Birthday Alexa Alexander!
Metcon
Metcon (No Measure)
EMOM x 10min.
1 Hang Power Clean + 1 Power Clean

EMOM x 10min.
5 Deadlifts at 65-70% of 1RM

3 Rounds: (20min. CAP)
400m Single Arm Farmer Carry 70/53
15 Pull-Ups
30 Wall Balls 20/14
15 Double DB Sit-Ups 25/15s (Or more if you can)

Deadlifts – *Should be able to hit them unbroken each set. Hard, but not 5 rep maxes. Just trying to get some volume in here.

Double DB Sit-Ups – Lying on your back with hands in the finished bench position – keep your heels on the ground and sit-up to a seated position, hands stay overhead. Repeat. These things are nasty! Also can be done with KBs. 26/18s or more.

SOS

SOS  August 5, 2018

SOS
Happy Birthday Alexa Alexander!
Metcon
Metcon (No Measure)
EMOM x 10min.
1 Hang Power Clean + 1 Power Clean

EMOM x 10min.
5 Deadlifts at 65-70% of 1RM

3 Rounds: (20min. CAP)
400m Single Arm Farmer Carry 70/53
15 Pull-Ups
30 Wall Balls 20/14
15 Double DB Sit-Ups 25/15s (Or more if you can)

Deadlifts – *Should be able to hit them unbroken each set. Hard, but not 5 rep maxes. Just trying to get some volume in here.

Double DB Sit-Ups – Lying on your back with hands in the finished bench position – keep your heels on the ground and sit-up to a seated position, hands stay overhead. Repeat. These things are nasty! Also can be done with KBs. 26/18s or more.