Wednesday – 220105

Wednesday – 220105

SWOD

Every 4 minutes for 3 sets, complete:
Deadlift
– 5 reps @ 58.5%
– 5 reps @ 67.5%
– 5+ reps @ 76.5%

Notes: “+” means dig deep and do more reps if you can.

Then, every 3 minutes for 3 sets, complete:
Barbell Bent-over Row x 10 reps
Banded or Cable Pushdowns x 10 reps

Notes: Perform these two movements back to back as a superset. Increase load as possible.

WOD

3 rounds for time of (8 min cap):
7 Deadlift (225/155)
15 Toes to Bar
7 Burpees

……….

BURN

For time, working 2 min on / 1 min off:
18/14 Calorie Row
Max KB Swings

– continue until 100 KB Swings have been accumulated –
– max 10 rounds to complete –

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WOD