July 5, 2019

 

a) WARM UP:

3 rounds:

  • 5 barbell good mornings 
  • 10 empty bar deadlifts 
  • 5 Barbell hip thrusts 
  • 15 mountain climbers
  • 20s side plank per side 
b) STRENGTH:

  • Deadlift: 5 X 5 @ 70% 

on the 5th set- Rep out 

 

c) WOD:

For time 

  • 25 Calories on the assault bike
  • 5 rope climbs (P: 10 ground to standing pulls, Rx+: legless)
  • 25 calories on the bike
  • 50 kettlebell swings 24/16
  • 25 calories on the bike 
  • 5 rope climbs 
  • 25 calories on the bike 
Posted in WOD