12/09/2014

By 12/08/2014 wod No Comments

Warm Up: 

3 Rounds Not for Time

200 m Run

15 Banded Good Mornings

Active Bands Hip Mobility

Shoulder Mobility

 

Strength: 

Deadlift 10X2 at 50% of 1 RPM

Rest 1 minute between set.  Set should take approximately 2 seconds.  Focus on speed and explosiveness.

 

Conditioning: 

3 Rounds for time:

30 KBS (1.5/1 pood)

20 Ring Dips

200m Farmer Carry

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