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