May 15, 2019

 

a) WARM UP:

3 Rounds

  • 8 single leg deadlifts
  • 8 barbell good mornings
  • 8 back extensions
  • 8 pushups
  • 20s hold in rings
b) STRENGTH:

4 Rounds

  • 20s ring dips

10s rest

  • 20s pushups

10s rest

c) Specific warmup

  • 10 deadlifts
  • 10 dumbbell snatches
  • 10 toes to bar

WOD

14 Minute AMRAP:

  • 7 Deadlifts (P: 155/105, Rx: 185/125, Rx+: 225/155)
  • 10 Dumbbell Snatches (Rx: 50/35, Rx+: 60/40)
  • 7 Toes to Bar
Posted in WOD