WOD 2019/09/24

September 24, 2019

 

Warm Up:

 run 4 laps inside

30 m walking lunge

30 m inchworm

30 m  bear crawl

25 Kb Deadlift

25 kb Push Press

Row 500m

Strength: Back Squat 

8:00Work up to a heavy single OVER 90%

Then,10:00

5×3 @ 90% of the above 90%

Wod: 3 Rounds

15 Bench Press 50/30

 SDHP 50 /30

4 laps heavy plate carry  (50-40kg)

Rest 2:00

 

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