Wednesday October 4th, 2017
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Category: WOD

Wednesday October 4th, 2017

Warm up-

1.) 3 Min ROW/RUN/Bike/Jump Rope

2.) 2 Rounds

10 Spiderman

5 Inch Worms

10 Lateral Lunges

10 Squats (Round 1: AS, Round 2: Emtpy BB)

Skill-

Every 2:00 mins for 12 Mins (6 Sets)

Back Squat

Sets 1-3 – 3 Reps @ 75%

Sets 4-6 – 3 Reps @ 80%

*The Focus on the Squat for the day is to move fast!!

WOD-

For Time:

400m Run

21 Deadlifts 225/155

21 Lateral Bar burpees

400m Run

15 Deadlifts

15 Lateral Bar Burpees

400m Run

9 Deadlifts

9 Lateral Bar Burpees

RX+ 275/185

Post WOD-

5 Rounds

6 GHR’s

9 Weighted GHD Sit ups

12 DB Floor Press with feet elevated.

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