Feb 28, 2018

 

a) WARM UP:

3 Rounds:

  • 5 burpees
  • 10 kb swings
  • 10 banded good mornings
  • 10 empty bar deadlifts (add weight every round)
  • 10 calf raises
b) STRENGTH:

  • 5 sets x 5 reps Deadlifts @ 65% – NO DROPPING THE BAR – CLEAN GRIP

Rest between 2-3 mins between sets

 

c) WOD:

In a 5:00 Window…

  • 500m row OR 30 x 10m Shuttle Sprints – athlete’s choice

In time remaining,

AMRAP:

  • 10 kb swings (70/53)
  • 6 Burpees to 8” target above reach

Rest 5:00

  • Repeat for a second time (On the 10:00)

Score is number of rounds+reps for the 2 parts of the wod.

d) ACCESSORY:

  • DU practice for 10 mins
Posted in WOD