27 January 2014

WARM UP
5 minutes of individual stretching.

2 rounds
Row 250 m
20x Push-up
20x Sit-up
20x Air squat

SKILL
1 round
5x Deadlift at 40% 1RM
5x Deadlift at 50% 1RM
5x Deadlift at 60% 1RM

WOD
1 round
3x Deadlift at 70% 1RM
3x Deadlift at 80% 1RM
3+x Deadlift at 90% 1RM

POST WOD
10 minutes of individual skills work.

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