Friday – 042216

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EMOM
EMOM for 12 minutes:
Every odd minute, AHAP of 3 deadlifts with a 5 second eccentric or “lowering.”
Every even minute, perform 5 burpee box jumps (36/30) quickly.

Score on this is max weight obtained during EMOM on the deadlifts. Each deadlift should take 5 seconds for you to lower back to the ground. Start the next rep from a dead stop, no bouncing as usual. Warm up before the EMOM and make sure the EMOM starts heavy and ends heavier. Push yourself on the height of the burpee box jumps. Get those done quickly but not at the expense of safety. Practice coming right out of the burpee on to the box and not standing all the way up before initiating the box jump.

Workout of the Day
AMRAP in 10 minutes:
10 Shoulder to overhead (155/108)
2 Rope climbs

Post your scores to the Whiteboard.

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