Thursday the 29th

Warm up with Kip/Butterfly practice

Skills warm up: Kneeling jumps
                         - Stay light
                         - Tight core
                         - Plant the landing

Strength: Speed Deficit Dead Lift:  8x2
               - Focus on form
               - Single Tap
               - Hold 3 seconds at the top

WOD:
15 C&J @ 135/95     115/75
Rest 1 min
15 Snatch @ 135/95     115/75
Rest 2 min
50 deadlift @135/95   115/75
Rest 3 min
Run 1k
Rest 4 min
Fran Rx  95/65


SUCK IT!