Wed 2-25-15

Posted on Feb 24, 15

Warm up:

EMOM 12mins

Min 1 : 45 sec row or bike (calories or distance does not matter, focus on good effort)

Min 2 : 10 scapula pull ups

Min 3 : 8-10 Pistols (or progression)

Min 4 : 30-50 unbroken du (or 60 secs practice)

 

Pre Game:

5 rounds for time

12 pull ups

12 kbs ( 70/53)

* 12 min cap

WOD:

Deadlift  (if you do not know 1RM perform sets getting progressively heavier)

10 @ 50%

10 @ 60%

10 @ 65%

8 @ 75%

6 @ 80%

Rest 2-3 mins between sets

 

After Party:

glute smash (2 mins each side)

 

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