Return to site

WOD - Saturday, 9/3/2016

Mobilty: Hips, knees, ankles, etc

WU:

3RNFT:

200m row

16 single-leg KB deadlifts (8 each leg)

8 T2B

A. Strength: Deadlifts (25 minutes)

40% x 5

55% x 5

65% x 5

75% x 3

80% x 3

85% x 2

3 x 1 @90%

Calculate these numbers before class so you can come in ready to lift. 

B. Conditioning:

AMRAP 5

5 Deadlifts (225/155)

7 Bar-facing burpees

This is short and should be fast. Your goal should be 5+ rounds.

Extra Credit: Sled Pulls

10 x 20m @bodyweight. rest 1:1, AFAP 

When yo're trying to look cool...but hate bar-facing burpees...

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly