Warm up: 2x 200 m run, 10 spiderman crawls, 10 swings, 10 ring row, 10 push ups; 2x 10 split jumps, 20s kb squat hold
Strength: Back Squat
Warm up to 80-85% and. . .
Back Squat 6 x 3 @80-85%
WOD:
7 deadlifts 225#/155#
7 bar facing burpees (2 foot jump, no step overs)
7 RFT
Post bs wgt and time for score
Congratulations to both Scott & Janet on their outstanding triathlon performances this weekend!
Strength: Back Squat
Warm up to 80-85% and. . .
Back Squat 6 x 3 @80-85%
WOD:
7 deadlifts 225#/155#
7 bar facing burpees (2 foot jump, no step overs)
7 RFT
Post bs wgt and time for score
Congratulations to both Scott & Janet on their outstanding triathlon performances this weekend!
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