1/4/2016
Friday 1 April 2016 '1/4/2016'

SPORT

1. press e3mom 15 reps, repeat 4 sets, start with strict & continue with push then jerk

2. team wod, in teams of 3, 11 min amrap, 1st run 200m, 2nd plank hold, 3rd burpees, count burpees, every time plank breaks -5 burpees penalty

ADVANCE

1. strict press find 1 rm in 10 min

2. emom 8 min, 1st min 2 clean 80% + 1 thruster, 2nd min 4 bar muscle up

3. amrap 5 min, 8 t2b, 8 burpees

4. rest 2 min, then 10 hspu, 20 dead lift body weight, 30 pull ups, 40 hand release push ups, 50 squats, 2000m run