WARM-UP
2 SETS
10 Alternating Groiners
:10 Dead Hang
5 Kang Squats
Into…
2 SETS
10 Wall Ball Lunges
5 Scap Pull Ups + 5 Kip Swings
10 Above the Knee Deadlifts
Into…
2 SETS
10 Wall Ball Thrusters
5 Ring Rows + 5 Bigger Kip Swings
5/5 SL RDL’s
STRENGTH Week 7 of 9
6-4-2-6-4-2*
Deadlift
*Build up to a Heavy weight. Weight should start and end heavier than last week.
WOD
5 ROUNDS FOR TIME*
5 Deadlifts (275/185)|(185/135)
15 Pull-Ups
15 Wall Balls (20/14)|(14/10)
*If you finish under 9:00, option to complete a Bonus 6th Round.
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