Sunday 10.29.17 WOD


Minute 1: Sledpush 30s (Heavy)
Minute 2: 10 BB Rows (Heavy)
Minute 3: L-Sit or Hollow-Hold 20s.
Intent: Nothing here should be maximal and there should be plenty of rest to work through this for the entire 9 min


4 Rounds
20 Calorie Row or Bike or 200m Run
12 Deadlifts (155,105)
9 Front Squats  (155,105)
6 Push Press  (155,105)
Rest 60s b/t rounds
L2: (115, 75)
L1: (95, 65)
Additional Option: (65,35)

Intent: Maintain a 70% max HR pace today. Barbell movements should be done UB for at least 1/2 of the workout. The rest interval is only long enough to gain partical recovery. Loading is light on purpose.

$ Out

Choose an “$Out” session from one day you missed this week.