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Friday

27
Mar

Friday

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SKILL

 

3 Rounds of 

 

Row 250 m

:30 sec of L-Sit Holds

10 Roll-to-Candlestick

 

(10-12 min)

 

STRENGTH

 

Deadlift

 

In 12 min build to 80% of your most recent 1-RM

 

then….

 

3-3-3-3 @ 80%

 

*** perform 6-8 Bar Roll Outs after each set ***

 

(25 min cap)

 

WOD

 

AMRAP in 12 min

 

10 Deadlifts

20 Dips

30 Double Unders

 

L1 – 95/65 + 15 Deficit Push Ups + 50 SU’s

L2 – 185/125 + Box Dips

L3 – 225/155 + Ring or Matador Dips

 

rest 2 min

 

20 V-Ups

20 Back Extensions

20 V-Ups