Strength
a) Deadlift – 5×5 @ 75-80%
b) DL Isometric Hold – 3×20 sec (weights just off floor + stand weight up) @ 60% of DL
—On the hold, if you start to feel your lower back round, drop the bar.
Conditioning
5 Rounds (interval style)
15/11 Cal Row
12 KB Swings 70/53# (RX+ = 88/70#)
9 Burpee Box Jump Overs 30/24″
—Rest 60 sec between rounds
WOD Notes: The goal is to be consistent each round time wise, while maintaining a high exertion level. You should need the 60 sec of rest each round so push hard! Advanced should be under 2 min every round & intermediate/novice should be under 2:30. Subtract 4 min from your total time.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 8 Sets: 45 on / 45 off
Announcement
Thursday (4th of July) – 9am class only!
