The Power House at Highland
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8:43 am

170107

P1 Strength:
4x
DB Chest Press x 6-10
Rest 30-60"
Single Leg RDL x 5/5
Rest 30-60"
Russian Twist x 20-30
Rest 30-60"

P2 Strength:
Deadlift -- Hex or Straight Bar
10-1-10-1-10-1
***between sets complete 5 x 6-10 2-db chest press

P1 WOD:
Teams of two complete the following for time:
200 shoulder taps or 50 burpees (100/side)
200 ballslams
200 step ups (100/side)
200 meter row
***Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
***You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

P2 WOD:
Teams of two complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row
***Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
***You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).