Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

S/S/S:

Deadlift

3X5

Increase weight each set

Second session of Deadlifts for this cycle.  With lower sets, the goal is to aim to go heavier than you did last time per set.  I’d suggest starting with the weight you used in the 3^rd or 4^th set when we did 5X5 on these

WOD:

Every Minute On the Minute (EMOM): for 12 Min

3 Power Cleans 165/115

15 Pull Ups

Score = total successful minutes completed.

Scaling Options:

PC –> as needed. Shoot for 80% of 1RM

Pull Ups -> Ring Rows

Cool Down:

No-weight reverse hyper extensions – 3×10

Downward dog to cobra pose x10