Tuesday, 25 October WOD

Warm-up

  • 1:00 light run Into 3 Rounds For Quality:
    • 0:30 HS Hold
    • 20 Banded Pull-Aparts
    • 10 V-Ups
    • 1:00 Row

Strength

  • Deadlift 1×5 at 63% 1RM
  • Rest as needed between sets.

Work up to a good set of five, try to pause at the bottom! Nothing heavy today, just a good set of five, don’t spend too much time on the Deadlift because the workout will be a longer one!

METCON

  • For time:
    • 100 Row Calories
    • 100 Deadlifts, 225/155 lbs
    • 100 Row Calories
    • 50 Wall Walks

Echo Bike Calories/ Assault Bike Calories / Row Calories Complete in teams of 2. Spit everything with your partner. Scaling Options: Scale Deadlift weight to keep sets of 5 or more! For wall walks get to a line on the ground that is comfortable to you and that is not too challenging to get to. If you don’t have a partner either “shadow” another teammate or do half the reps. Time Cap: 30 mins

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