May 15, 2018

 

a) WARM UP:

3 Rounds:

  • 5 Ring rows
  • 10 Push ups
  • 10 Sit Ups
  • 10 Hollow Rocks
  • 10 Superman Rocks
  • 10 Calorie Row
b) STRENGTH: DEADLIFT

  • Build to a Heavy Set of 3 Reps –  take 15 mins 

** clean grip only

 

c) STRENGTH:

15 min AMRAP:

  • 60 Double Unders
  • 30 Wall balls (20/14–>10/9′ target)
  • 15 Deadlifts (245/165)

 

 

d) MIDLINE:

  • Accumulate 3 mins in a front plank

**Every time you break – 10 dumbbell bicep curls

 

Posted in WOD