Strength: Every 1:30 for 7 rounds
9-7-5-3-3-3-3 tempo deadlift
(2 seconds up, 3 seconds down, 1 second on the floor)
WOD: For time
18-15-12-9-6 wall ball
50-40-30-20-10 double unders (x2.5 single unders)
16-14-12-10-8 single arm dumbbell box step ups
30-25-20-15-10 tuck ups
CORE: For time
50-40-30-20 medicine ball russian twists
15-30-45-60 seconds plank
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