December 5, 2016
Warm Up-
2 Minutes KB Swings 35/26
2 RNFT:
10 Barbell Good Mornings
10 Back Squats
10 Stiff Leg Dead Lifts
5/side Dead Bugs
Strength-
Every Minute on the Minute for 12 Minutes:
Even- 1st Set:10 Reps, 2nd Set: 8 Reps, 3rd Set: 6 Reps, 4th Set: 4 Reps, 5th Set: 2 Reps, 6th Set: 1 Rep
Odd- :30 Max DU’s
*First Set of Dead Lifts should be at 50-55% of 1RM. Last Set (1 Rep), should be at 90%+.
**Record Heaviest DL + Total DU’s
WOD-
10 Minute AMRAP:
10 KB Swings 70/44
5 Burpee Pull Ups
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