Thursday 092117


Published September 21, 2017


PreWod

Warm up: 15 min, 3 min mental preparation/box breathing

3 Rounds: (empty bar)
10 Good Mornings
10 Romanian DL's
10 Barbell Rows

Strength: Deadlifts: (DEFICIT) 20 min

4x8 @ 65%
(scale for clean grip only not mix grip)

Metcon: 13 min time cap

For time:
18-16-14-12-10-8-6 Wall Balls 20#/14#
6-8-10-12-14-16-18 TTB
**Score time or total reps (24 reps per round)

Accessory:
Pairs of 2
10 Situps, then 20, 30, 40, 50, 40, 30, 20, 10
One person does 10 then rest while other does 10 then 20, one person works at a time



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