Wednesday, September 9

Warm-up

Run 400 meters

1 tire flip plus jump in and out – 10 reps

10 wall ball 2 fers

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

10 air squats

10 squats with light dumbbells

10 squat cleans with light dumbbells

 

Lift

Clean Grip Deadlift- 5×75%, 3×85%, 1×95% + reps (wider grip than reg deadlift, hook grip and sink you butt lower, chest up, eyes forward)

 

WOD

5 rounds for time of:

10 Sumo Deadlift High-pull

20 Wall-balls

 

L1- Choose bar and ball weight

L2- 95/65lbs, 20/14lb ball

L3- 135/95lbs, 20/14lb ball

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s