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Saturday 07.04.2020

POSTED ON July 4, 2020

Saturday | 07.04.2020

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Warm Up:
5 barbell good mornings
5 barbell back squat
5 strick press
5 empty bar deadlift
5 barbell front squat
then… Build to a heavy 5 rep deadlift in 10-15min then…
 
Hero WOD: “Rankel” 20min AMRAP
 
Level 1:
6 deadlifts 225/155
7 burpee pull ups
10 kettlebell swings 70/53
200m run
Level 2:
6 deadlifts 185/125
7/5 burpee pull ups
10 kettlebell swings 53/35
200m run
 
Level 3:
6 deadlifts 135/95
10 burpees + 7 jumping pull ups
10 kettlebell swings 35/26
200m run
 
ROMWOD:
2min half split L/R
3min seated straddle
3min puppy dog
2min pigeon L/R

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