Tuesday, 20 July WOD

Warm-up

  • 2 Rounds
    • 300m Row or Ski
    • 10 Goblet Squats (light KB)
    • 5 Hip Airplane (each leg)
    • 10 Deadbugs (5 each leg)

Strength/Skill:

  • Deadlift 1×8 at 45% 1RM
  • Deadlift 1×6 at 60% 1RM
  • Deadlift 1×4 at 70% 1RM
  • Deadlift 1×2 at 80% 1RM
  • Rest as needed between sets.

Try to stick with the percentages and move well.

Metcon: For time:

  • Row, 500 m — then — 5 rounds of:
    • 21 Wall Balls, 20/14 lbs
    • 7 Power Cleans, 185/125 lbs

Scaling Options: Sub same distance row if you don’t have a ski erg or double the distance bike. Medball weight should be unbroken and power Cleans should be quick singles.

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