Pre WOD
Spend 8:00 Warming Up for heavy singles.
Examples:
3x 10 Band Good morning, then:
3×3 Deadlift with Barbel at lighter load, working up to a heavy single.
Then
Work up to a heave single, then:
WOD
Rx+/Rx
5×1@ 85-90%1rm Rest 2.5-3minutes between sets.
Spend 8:00 Warming Up for heavy singles.
Examples:
3x 10 Band Good morning, then:
3×3 Deadlift with Barbel at lighter load, working up to a heavy single.
Then
Work up to a heave single, then:
WOD
Rx+/Rx
5×1@ 85-90%1rm Rest 2.5-3minutes between sets.
Then:
EMOM 10:00
Rx+/Rx
Even minutes 25 Wall Ball 20/14lb
Odd minutes 20 toe to bar
EMOM 10:00
Rx+/Rx
Even minutes 25 Wall Ball 20/14lb
Odd minutes 20 toe to bar
Results:
DL: 315#
18 wall balls, 18 t2b
DL: 315#
18 wall balls, 18 t2b
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