August 14, 2018

Warm Up:

PVC

Foam Roll

10m EMOM –

10 KBS + 5 box jumps (or step ups)

Strength:

Dead Lift –

5-5-3-3-2-2 – working up to a heavy double for the day, up to 90-95% of dead lift 1RM

Supinated Grip Bent Over Row –

3×8

WOD:

20m EMOM –

1 – 12 box step overs

2 – 15 cal curve

3 – 12 cal bike

4 – 10 pull ups

5 – 3 wall walks