Saturday, 6 October 2018

Warm up
1 lap high knees
1 lap butt kickers
1 lap shuffles
1 lap karaoke
10 GHD sit ups
10 hip extensions

Strength
Deadlift
3 sets of 3 @ 80%
3 sets of 2 @ 85%
3 sets of 1 @ 90%

WOD
"Dead meat"
1 mile run
100 double unders
27 deadlifts (205/145)
800m run
100 double unders
21 deadlifts (205/145)
400m run
100 double unders
15 deadlifts (205/145)