Strength: Every 1:30 for 7 rounds
7-7-5-5-3-3-3 tempo deadlift
(2 seconds up,3 seconds down,1 second on the floor)
WOD: For time
10-8-6-4-2 sumo deadlift high pull (40/25)
30-24-18-12-6 kettlebell swings
rest 1:00
10-8-6-4-2 thrusters (40/25)
30-24-18-12-6 medicine ball sit ups
Accessory: 3 Rounds
12banded front raise
15weighted hip bridge
30-40 seconds dead hang hold
Comments