a. 5×5 Deadlift w/ 5 sec count down.
b. 5×6 Pullups w/ 4 sec count hold chin above bar, 2 sec count down (Very few people will be able to do this unassisted. We expect most people to use bands and spotters. When using a spotter, the spotter will help you on the way up, then you do the rest of the work.
Rest 90-120 sec between sets
WOD:
21-15-9
Goblet Squats 32k/24k
Burpee over KB
Post Work:
Glute Stretch, Peck Stretch in Rack, Hamstring Stretch
Results: 5:40rx
No comments:
Post a Comment