Warm Up: – 2 rounds NFT
20 alt. grip pullups (5L/5R)
20 air squats
20 sec L-sit hold on box/rings
Then;
5 min to load into DL 10RM
(see 10RM Deadlift: 1/7/15)
Strength: – Deadlift – Use DL 10RM for the following:
2 X 10 – Rest 2 min between sets
3 X 8 – Rest 1 min between sets
4 X 6 – Rest 30 sec between sets
WOD: – For Total Reps:
From 0:00 to 7:00 complete:
5 rounds of:
10 Front Squat @ 75/55
10 Situps
From 7:00 to 10:00 REST
From 10:00 to 13:00 complete:
AMRAP
8 medball thrusters
6 medball T2B
