Thursday 5 November 2015

20151105

Warm Up
20 Beat Swing
20 Hollow Rocks
20 Superman
20 Beat Swing
10 Kneeling routine
10 Drop Stance
2 Crab Walk
2 Lizard


Strength
Deadlift 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use hook grip, no switch grip.

WOD
Complete as many rounds as possible in 20 mins of:
15 Deadlifts,
70/40 kg Run,
200 m 2 Rope Climbs
15 Push-ups
Run, 200 m

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