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WOD 13 Oct 17

October 12, 2017

A) 10 mins to find a 3 RM Over head squat.

 

B) 5 x Super set with 90 sec rest between sets

5 Strict press (all sets heavy as possible and bar must be taken from floor)

Max reps strict pull ups

 

C) 3 Min Accending ladder (SPRINT WORK OUT)

1 Deadlift @ 70/50

1 Burpee over bar

2 Deadlift @ 70/50

2 Burpee over bar

3 Deadlift @ 70/50

3 Burpee over bar

4 Deadlift @ 70/50

4 Burpee over bar

Keep adding one rep every round until 3 minutes is up.

 

 

 

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