Workout for 11-30-16

Weightlifting Conditioning, Sprint Intervals

“Joel A”
 AMRAP 7:
 2-man teams, alternating rnds
 11 bench presses, bar
 11 sumo deadlift high pulls, KB

B-press, RX: 135/95
B-press, SC: 50% 1RM
SDHP, RX: 70/44
SDHP, SC: Medium load

3 minutes between Joel A & B.

“Joel B”
 AMRAP 7:
 2-man teams, alternating rnds
 23 calorie row
 23 double-unders

3 minutes between Joel B & C

“Joel C”
 AMRAP 7:
 2-man teams, alternating rnds
 23 air squats
 Teammate holds a plank

After-Hour Accessory Exercise

Posterior chain: Romanian deadlifts, 3 sets of 12, across
Balance: Practice frog stands

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After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a jump rope for the warmup; check 50% of b-press or p-press 1RM; get wrist wraps