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August 10, 2015

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Vendredi 9 Septembre 2016

 

A] Warm-up

 

 

B] Strength

Deadlift

 

Every 90 seconds for 15 minutes:

 

3 deadlifts + 5-10 ring row

 

Note: load over the sets

 

 

C] Wod

4 rounds for time:

 

8 deadlifts @ 205/145

12 burpees over bar 

16 pull-ups***

20 box jumps @ 24/20

24 double-unders

 

Note: 1 round of pull-up, 1 round of toes-to-bar, 1 round of pull-up and finish with toes-to-bar

 

 

 

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