Oct 2, 2018

 

a) WARM UP:

  • 3 min light row

3 sets of:

  • 10 jumping jacks
  • 20 banded pull aparts
  • 30 banded good mornings
b) STRENGTH:

Deadlift:

  • 2 sets × 4 reps @ 76%
  • 2 sets × 3 reps @ 81%
  • 2 sets × 2 reps @ 86%

** clean grip only

** dropping is not allowed

** rest at least 2 mins between sets

c) WOD:

5 rounds of:

  • 30m (between 15m cones) Indoor Heavy Sandbag Carry (any way)
  • 30m (between 15m cones) Bear Crawl

Rest 30 seconds

 

d) FINISHER (if there is time left in the class):

5 sets not for time of:

  • 20 V-Ups
  • 15 Tuck Ups
  • :20 Second Hollow Hold
  • :20 Second Arch Hold
Posted in WOD