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Monday
Warm Up: 800m run 15 Jump Squats Mobility 5 Mins Banded Hamstring Active Stretches Deadlift: 5-3-1-1-1 Use sets of 5 and 3 to Warm up to 1 rep max. Do not round back. Use proper form to achieve one rep max. WOD: (25 minute cut off) "Patty Cake" 6 rounds 7 Deadlift 220/155 ( Use 60-70 percent of 1 rep max) 15 Wallball 20/14 30 Double Unders (90 singles) Rest 2 minutes between every 2 rounds. The goal of this wod is to do all the sets unbroken. Being fast is key. If the deadlifts are going to hinder you, drop the weight. Comments are closed.
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