WOD 19.09.2017

PERFORMANCE

STRENGTH

3 Rounds for quality:

15 Unbroken Russian KB Swings 45/35

10  Weighted Good Mornings @20% 1 RM Deadlift

5 Single Leg Box Hamstring Curls (Each Leg)

 

CONDITIONING

Teams of 2

For time:

60-40-20

Deadlifts 185/135*

2x Hand Release Pushups**

 

*Alternate at anytime.

FITNESS

STRENGTH

3 Rounds for quality:

30 Ab Mat Situps

20 Sumo Stance Bumper Good Mornings

10 Box Hamstring Curls

 

CONDITIONING

For time:

60 Back Extensions

40 Calorie Row

20m Sled Push (AHAP)

10 Deadlifts (AHAP

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