9/24/14 Wednesday

Performance

A. Back Squat; 3 reps x 3 sets

*Build to a tough 3 reps in 3 sets and use that weight for all sets

 

B. Deadlift; 10-8-6-4-2, rest 2min

*Build as you go

 

C. 2 rounds of:

:30 sec of L-Sit

:30 sec rest

:30 sec of Superman Hold

:30 sec rest

:30 sec of Sorenson Hold

:30 sec rest

:30sec of Good Morning Hold, 45/35#

 

D. Row 750m x 3 sets, 1:30 Rest between

*Goal is fastest sustainable pace on all 3 sets

 

Competition

Wod will be posted at gym