WOD

Monday, April 9th

04/09/2018

Warmup:

3x through:

  • 300m Row
  • 7 Single Arm DB OHS
  • 7 Toes to Bar
  • 7 Abmat Situps
  • 3 Broad Jumps

Strength:

'Deadlifts'

I) Review movement and proper technique then perform the following based off 90% of your 1RM...

II) Deadlifts:

  • 40% X 5
  • 45% X 5
  • 55% X 3
  • 65% X 5
  • 75% X 5
  • 85% X 5+

WOD:

AMRAP in 9 minutes of:

  • 7 SDHP (95/65)
  • 7 KB Clean & Jerk (Right)(50/35)
  • 7 Nurpees Over Bar
  • 7 KB Clean & Jerk (Left)(50/35)

*KB Clean & Jerks are done with only one arm!