June 8, 2018

 

a) WARM UP:

  • 20 burpees

Then 3 rounds of:

  • 10 air squats
  • 10 banded good mornings
  • 20 single unders

 

b) STRENGTH: DEADLIFT

Grip test – for time:

  • 60 deadlifts (185/125) **clean grip and no hook grip

Every time you have to put the bar down – 10 bar facing burpees

c) WOD:

On the 3:00 x 7 Rounds:

  • 9/6 Calorie Assault Bike
  • 10 lunges with plate held overhead (45/25) (scale: plate held at chest level)
  • 200m plate run (45/25) (** if athlete cannot run, they do 1 full length of gym bear crawl)

 

Posted in WOD