16 July 2017

16 August 2017

Warm-up: 500m Row, 4 Rounds: :30 Monkey Squat (hold onto tongue of shoes), :30 Rest, :30 Mountain Climbers, :30 Rest. Run the Block

Strength: Deadlift 5-3-1-1 Each set to be done as heavy as possible.

WOD: 4 Sets:

In 2:00 Complete:

5x Deadlift (1.5 Bodyweight)
Max Burpees over the bar
2:00 Rest between sets.

Cool Down: 4 rounds : 10 Hollow Rocks, 5 V Ups

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