WOD
Monday 12.11.2017
POSTED ON December 10, 2017
Monday | 12.11.2017
Warm Up:
10 heidens
10/10 leg swings lateral
5 empty bar deadlifts
50ft reverse bear crawl
x2-3 sets
*each set increase the weight on the barbell for the deadlift.
Foundation:
Deadlift
1×3 70%
1×3 80%
1×3 90%+1 (means if you can do more than 5 reps do as many as possible until failure.)
Metcon:
Level 1 (RX)
500m row
100ft Goblet Hold Lunge DB 50/35
x4 rounds for time
Level 2 (Intermediate)
500m row
100ft Goblet Hold Lunge DB 35/20
x4 rounds for time
Level 3 (Beginner)
500m row
100ft Goblet Hold Lunge DB 20/10
3 rounds for time
