16
Jan
Friday
SKILL
EMOTM for 12 min
Min 1 = 10 Hollow Rock + 20 Face down Flutter Kicks
Min 2 = 12 Burpees
Min 3 = 8-10 Alternating Pistols
WOD
With a running clock….
0:00 -10:00
Deadlift – In 10 min build to 85% of 1-RM
then…
10:00-20:00
3 Rounds of:
10 Deadlift @ 75% of 1-RM
20 Pull Ups
20:00-30:00
For time:
Run 800 m
60 Front Racked Walking Lunges (Use KB 53/35)
Run 400 m
L1 – Run 600 m/40 Lunges/Run 400 m