Wods

Jan 24

By January 23, 2019 No Comments

Warm Up:
3:00 Bike or Row

2x
10 Toe Touches w/ OH reach
10 Banded Pull Throughs
10 Hip Circles/direction

Empty barbell
2x
5 Straight Leg RDL
4 Bent Rows
3 Back Rack Lunges/leg
2 Back Squats
1 Full ROM Deadlift
Then:
3 x 20m SA Front Rack KB lunge (each side), rest as required

Fitness Metcon:
1 to 10 Deadlift: 185/115
10 to 1: K2C

Performance Metcon:
1 to 10 Deadlift: 225/155
10 to 1: T2B

Jeremy

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