Saturday, 27 July 2019 WOD

Warm-up

400m Run

500m Row

1000m Assault bike

Strength:

3 Rounds

Warm-up

30 Second Plank Hold

15 Good Mornings

10 Deadlifts w/empty Bar

5 GHD’s

Strength:

Deadlift + HSPU

(5+5) x 5

Heavy load on Deadlift

Metcon:

Individual Mash

30 Snatches 135/95

30 Pull-ups

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