6:00am, 7:00am, 5:30pm
strength:
deloading the deadlift
2 @ 70% of 1rm for 3:00
3 @ 60% of 1rm for 3:00
4 @ 50% of 1rm for 2:00
WOD:
400m run
30 wall ball shots
20 burpee box jumps
10 knees to elbows
20 sprawl step ups
30 wall ball press
400m run
6:00am, 7:00am, 5:30pm
strength:
deloading the deadlift
2 @ 70% of 1rm for 3:00
3 @ 60% of 1rm for 3:00
4 @ 50% of 1rm for 2:00
WOD:
400m run
30 wall ball shots
20 burpee box jumps
10 knees to elbows
20 sprawl step ups
30 wall ball press
400m run