Oct 30, 2018

 

a) WARM UP:

3 rounds of:

  • Run to the end of the gym
  • 10 squats
  • 10 kb swings
  • Run back

Finish with 7 way hips

b) STRENGTH/SKILL:

  • In 20 minutes, establish a 5 RM Front Squat
c) WOD:

Every minute, on the minute, for 10 minutes:

  • 6 Sumo Deadlift High Pulls (95/65)
  • 6 Burpees

At the 13:00 mark, complete:

6 sets of:

  • Row 200m (sub 500m on AAB, or 6 full gym length sprints)
  • Strict Handstand Push Ups x 5-10 reps

** Scale as per your coach

Posted in WOD