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19 October 2016

19
Oct

19 October 2016

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Warm-up:   Eastside Lap, 2 rounds: 15x Romanian KB deadlift, 15x Good Mornings holding KB

Strength:  Sumo Deadlift: Work to heavy single, then 1 rep @ 95%, 5×1@ 90%

WOD: 14 min. EMOM:

  • 10x Kettlebell Swing (70/53) on Even Minutes
  • 10x Kettlebell Goblet Squats (70/53) on Odd Minutes
  • *on Last Minute with Remaining Time, Perform Max Burpees; Score is Weight Used and Burpees

Cool Down: 2 Sets:  30 Mountain Climbers, 30 Leg Levers

 

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