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Friday

25
Jan

Friday

5/3/1 Week 1/22/18
*De-load week*
-Two options depending on individuals needs.
-Option 1 low intensity
5@50%,5@60%,5@70%
-Option 2 medium intensity
10@50%,8@60%-70%

Friday
-Squat
Option 1 or 2 then
3-5 sets of 10 at 40-50%
-GHD sit ups
3 sets of 15
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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