10:30 Open gym/Weightlifting 12:00 Down Sally
Author: lumpy6488
am 5,6,9,11 pm 3,4,5,6
push press 15 mins to find 3 rep ME for time: 30 Overhead Squats (75#/115#) 60 AB Mat sit ups 20 Overhead Squats 40 AB
am 5,6,9,11 pm 4,5,6
“Kelly” 5 rounds for time: 400 m Run 30 Box Jumps 30 Wallballs
Am 5,6,9,11 pm 3,4,5,6
6 sets Complex: Snatch Deadlift+Hang power Snatch+Overhead Squat Wod 5 rounds 90 sec work 30 sec rest ME rowing cal 30 sec rest ME power
Am5,6,9,11 pm 4,5,6
3 Rounds Plate Rx is 45: 20 Push-ups with feet on Plate (hips and legs not allowed to touch the ground) 100 Feet of Lunge/Lunge/Squat/Squat
FBO Fitness 