9/28/15 Monday

Performance

A. EMOM, for 20 minutes (4 sets of each):

Minute 1 – 6-8 Deadlifts slow and controlled – no dropping weights or bouncing them

Minute 2 – 6-8 L-Seated DB Press @ 20X1 or 4-6 Strict HSPU’s

Minute 3 – 10 Russian Step-Ups on Left Leg

Minute 4 – 10 Russian Step-Ups on Right Leg

Minute 5 – 3-4 per leg Supine Single Leg Lowering @ 5010

 

B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings (53/35)

10 Goblet Squats

*Use the same kettlebell for both movements.

 

Competition

Wod will be posted at gym