Wednesday 9.1.21

WARMUP

3x

1 min cardio

5 KB DL

5 KBS

5 Box Steps/Jumps

5 DB Push Press

Then…

Barbell Warmup

STRENGTH

Deadlift

5-4-3-2-1-1-1…

Build to a heavy single. Keep track of your heaviest lift.

WOD

3 Rounds:

500m Row

12 Deadlifts (Rx+ 275/205) (Rx 225/155) (Fit 135/95)

21 Box Jumps

400m Run

21 Russian Kettlebell Swings (70/53)(53/35)(35/25)

12 Single Arm Push Press w/ KB – switch sides as needed

*Goal sub 25 min

POST WOD

Spend 5 minutes on a skill that you need to work on