Deep Comp- 12/3/16

 I. Strength

A. Overheard Squat- Work to a 7rm

  1. 12 minute running clock, from floor.
  2. Shoot for 5% more than last week.  
  3. Perform two drop set at 90% AFTER the 12 minute window.

II. Conditioning  

Teams of two:

AMRAP 7, Rest 5, AMRAP 7

50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

  1. Pick up where you left off  

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