4.24.2017

SWOD (Wendler Round 2)
Add 10 pounds to your previous 1-Rep max and take 90%
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
Age Group Qualifier 2017 (Give you a taste of what Lindsay is doing for her qualifiers)
Workout 4
2 rounds for time:
10 deadlifts
20 defcit handstand push-ups
30 front squats
M 315 lb. / 4.5-inch defcit / 95 lb.
F 225 lb. / 3-inch defcit / 65 lb.

METCON
3 stations at 9 minutes, run 200m between each station
Station 1:
15 wall balls
15 wiper sit-ups
10 push-ups
Station 2:
12 barbell OH triceps extensions
12 straight leg toe touch
10 wide leg sit-ups
Station 3:
10 TRX knee taps (face TRX, hold handles facing each other, 1knee taps behind and comes up to opposite side- do 10 per leg)
20 lunges (10 per leg)
10 seated sprinters

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