Wednesday, August 5

Warm-up

Row 400 meters

10 Hip/back extensions

10 Hip extensions

15-20 GHD sit-ups or abmat sit-ups

10 air squats

10 front squats with light dumbbells

10 toes to bar

10 pull-ups

 

Lift

Deadlift- 3×70%, 3×80%, 3×90% + reps

 

WOD

“Bell”

3 rounds for time of:

185-lb. deadlifts, 21 reps

15 pull-ups

185-lb. front squats, 9 reps

 

L1- choose weight

L2- 135/95

L3- 185/155

 

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