SKILL
EMOM in 9 min
Min 1 = Bridge Holds x :45’s
Min 2 = 3 Wall Climb w/ 3’s hold
Min 3 = 10 Hollow Rocks + 10 V-Ups
STRENGTH (Week #3)
Deadlifts
Warm Up sets
5 @ 50%
5 @ 60%
5 @ 70%
Working Sets
(rest/stretch 2-3 min btwn sets)
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
3 Rounds of
500 m Row
10 Front Squats (135/95)(115/75)(95/65)
20 CTB Pull Ups
10 Burpees Over Barbell
Rest 3 min
