13 April 2016


April 13, 2016 Wednesday

Warm-up: Building Lap, 5 minutes of Ski/Bike/Row/Rope

Mobility: Backsquat/Deadlift Prep

30 minutes to complete the following…

10,8,6,4,2 Backsquats HEAVY 80-85% of 5 Rep Max

And alternating…

9,7,5,3,1 Deadlifts HEAVY 80-85% of 5 Rep Max

Both lifts should be as heavy as possible and unbroken, warmup right and rest as much as needed but the Backsquats and Deadlift Superset should run concurrently.

WOD: 7 minute SLAMRAP

5 Burpees
10 Slamballs AHAP

*Scale WOD for Unbroken Intensity

ABZ: Planks or Prone Hold 6 minutes of 30 seconds on/30 off


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