WOD 9/18/15

18
Sep

WOD 9/18/15

k2e

 

Warm Up: Row 700 or bike 1 mile then 3 rounds of:

10 Single leg bridges

10 BWRR

10 KB swings

 

Strength: Deadlift

1a) 5-7 reps@ 60, 65, 70%

Max effort @ 75%

1b) 4X max effort dips

 

WOD: 20 Minute AMRAP

30 Double unders

20 HRPU

12 K2E

5 Hang squat cleans