20170630

Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

10 Downward Dog to Cobra

10 empty bar good mornings

10 empty bar RDLs

S/S/S:

Deadlift

 

3X5

 

Increase weight ea set

Second trip to Deadlifts on this cycle.  We are now on 3X5.  Less sets means you should aim to start heavier.  Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier).  Then, hit a heavier 5 rep set to end.

WOD:

Every 3 Min for 12 min – 500M Row

 

4 min rest then…

 

For Time: 400M Run (go for PR)

So, for 12 min, every 3 minutes you’ll need to finish a 500M row. Any time left over is rest.  Once the clock hits 12, rest for exactly 4 more minutes, then take off for a timed 400M run.  Goal is to hit a PR on the run.

Cool Down:

Leg bleeds – 3 min

 

Heel cord mash – 2 min per side

 

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