Tuesday, 23 November WOD

Warm-up

  • 3 Rounds
    • 0:30 Hollow Rock Hold
    • 10 Superman
    • 5 Single Leg KB Deadlifts (each leg)
    • 5 Inch Worms + 1 Push Up
  • –then– 2:00 Bike, Row or Ski

STRENGTH

  • Deadlift 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 75% of 90%
  • Set 2: 85% of 90%
  • Set 3: 95% of 90%; 1-7 reps

METCON

  • As many reps as possible in 10 mins of: Kettlebell Hang Snatch, 53/35 lbs

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