Fri. June 23, 2017

DE LOWER

Warm-up

Partner 5min AMRAP:
50m prowler push together (2plates)
10 I go you go burpees

Weightlifting

Red: Deadlift

Back Squat 

Wht/Blu: Speedy Squat
6x4 @55%
6x4 @65%
Speedy Deadlift:
5min EMOM:
5 deadlifts @60% (not touch n go)

SWOD - Strength WOD

For Time:
10 Rounds
10 KB Swing AHAP
5 Cal Bike

ACCESSORY WORK

4x
Hip Circle sled drag
*Put on a hip circle and drag the sled AHAP 50m
20 Reverse Hypers