Forging Elite Fitness
Warm up:
15 easy pulls on rower
5 t2b
5 good mornings with bar
15 med pulls on rower
10 thrusters with bar
5 bridge ups
15 hard pulls on rower
10 good mornings with bar
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Strength:
12 mins to find
Deadlift 1 RM
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WOD:
12 min AMRAP
15 cal row
10 weighted AMSU 20/14 (medballs)
*ball must touch behind your head*
3 Deadlift 325/225
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Cool down:
200 m walk/jog
then
QL stretch
Warm up:
50 DU’s
15 high and outsides with pvc (clean grip)
30 DU’s
10 tuck jumps
20 DU’s
10 arm circles (small)
10 arm circles (large)
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Strength
1 rep max Clean
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WOD:
3 rounds
1 min ME. power pos. power clean 75/55
1 min ME. box jumps 24/20
1 min ME. T2B
1 min REST
FOR THIS WOD YOU WILL NEED:
BARBELL, BUMPER PLATES, PLYO BOX AND RIG SPACE
http://www.roguefitness.com/?a_aid=519b90a44b5e3&a_bid=25cf1792
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Extra Credit:
work on muscle up progressions or perform as many unbroken muscle ups as possible.
