Wednesday 4/9/14

Sorry for the late post.

“Some people are worth melting for.” - Olaf

"Fitness"
A.  (option 1) Deadlift 5 sets 5 reps (climbing)
A. (option 2)  Backsquat 7 sets 5 reps @75% of 1 RM(For those following SMOLOV JR from Monday)
B.  EMOM X10
5-10 Burpees
Max Double Unders w time remaining.

"Sport"
A.  Below Knee Power Snatch 1RM
B.  Backsquat 7 sets 5 reps @75% 1RM
C.  3 rounds for time:
Run 400 or Row 500
50 Double Unders
25 KB Swings

"Aerobic"
Trackwork

5 rounds:  600m ON, 400m easy jog, 300m ON,

3min rest between rounds

Total:  6500m