Friday, 30 July WOD

Warm-up

  • 3 Rounds
    • 1:00 Row
    • 10 Tempo Push Ups / 0:30 HS Hold / 5 SHSPUs
    • 1:00 Row
    • 10 KB Good Mornings

Strength/ Part I

  • Deadlift 3×4 at 80%
  • 1RM Rest as needed between sets.

Part II

  • Deadlift 1x max rep at 70% 1RM

No more than 12 reps for the max reps.

Metcon:

  • 7 rounds for time of:
    • 3 Power Cleans, 205/135 lbs
    • 4 Strict Deficit Handstand Pushups, 4/2 in

Scaling Options: Scale the power clean weight to quick singles, scale the HSPU to kipping deficit hspu or kipping or strict hspu without deficit.

Time Cap: 12 mins

For Quality

  • 4 rounds for quality of:
    • 10 L/10 R Slider Hamstring Curls
    • 20 Hollow Rocks

Slider Hamstring Curls- be in a glute bridge position and slide your legs towards your hips.

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