Metcon City

A1)Sumo Deads 5-5-5-5-5
135(10)
185(5)
225(5)
255(5)
275(5)
305(5)
A2) Z press w/ DB 5x10
 25(10)
30(5)
35(5)
40(5)
40(5)

+ B) 3rds EFT (each for time)
400m run
15 Hang Power Cleans 135/95
5 HSPU
Rest 3:00

1. 3:13
2. 3:17
3. 3:31

Great workout.  Achilles held up and my runs were pretty good.


NOAW Bend: Level 1, Day 1
A1) 5 x 10-Hip extensions
A2) 5 x :20 Arch Hold
Rest 1:00
B1) 3 x (10-12) Weighted hip extensions
B2) 3 x 10- ab mat situps Rest 1:30 Notes: *
Aim for consistency or negative splits on part B.