WOD 23.11.16

PERFORMANCE

STRENGTH

A. 3x10 Single Leg KBs Deadlift**

**Each Leg

B. EMOM5 (10 Sets of 30sec)

Set1: 30s Plank Hold

Set2: 30s Hollow Rock Hold

 

CONDITIONING

DEAD BY:

1 Deadlift + 1 Box Jump

Deadlift 225/165

Box Jump 24/20

FITNESS

STRENGTH

A. 5x10 KB Romanian Deadlift**

**Over Boxes

B. EMOM5 (10 Sets of 30sec)

Set1: 30s Plank Hold

Set2: 30s Hollow Rock Hold

 

CONDITIONING

FOR TIME:

50 Situps

1000m Row

50 Situp