TUE04APR2017

17358855_10155036605397660_3809253771252991639_o

WOD

Strength
Deadlift: 3 sets working up… 4th set = 10RM
*All DL for next strength cycle use double overhand/clean grip/no straps
*get all 10 reps

Conditioning
4 Rounds for Time (20 min cap):
20 UB KB swings (70/53)
50M Suitcase carry (70/53)
50 Double Unders
Rest 2 minutes between rounds

*50M is one lap out west door, take left around outside platforms, in east door, return to where you started. Alternate carry arm each round. 

Extra

Before Class
Clean from blocks at mid thing – Every 90 sec.
50/5
60/4
70/3
80/2
85/1*4

4 sets:
3 Strict hollow ring pullups + 3 Hollow/arch kips + 3 MU
*immediately drop and perform 10 hollow rocks after each set

Immediately After Conditioning
3 rounds
-20 GHD situps to parallel
-20 GHD hip extensions (don’t over-arch back)

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