“Your machine needs a motor before it can do anything.”
Today is a slight back off day after Murph yesterday. We are deliberately staying off the shoulders before going through a pull up and dip test on Wednesday.
Primer: 3 Rounds:
40 Second Box Step ups
5 Extended Arm Plate Squats
10 Bent Knee Ankle Rocks + 10 Second Hold
Bottom Squat Hold
3 Jumping Squats
A. Front Squat (no belt) – Heavy Single
B. “Low Blow” 10-1
Box Jumps @ 24/20
V-Ups
Deadlifts @ 225/155
Time Cap 10 Minutes
Performance: RX
Fitness: Box Jumps @ 20 | Tuck Ups | DL @185/125
Fitness Light: Box Step ups | Sit Ups | DL @135/95
Bonus:
Snatch Pull – 85%x5, 90%x4, 95%x3
Weighted Plank – 3 x 30 sec
3 Rounds: 30 Hip Ext | 30 GHDSU | 30 Cal Row