Wednesday, May 16, 2018

Warm up: Bike 20 cals, spider lunges, fire hydrants, goodmornings, pvc deadlifts, hip ext, single jump ropes, 20 cal row.
Banded hip work.

Strength: Max effort deadlift
               3-2-2-1-1-1
*work your way up to your first working set of 3 with some good warm up sets.

WOD: For Time
            50 double unders (2 min attempts)
            40 shoulder to overhead 135/95
            30 cal row
            20 burpees over the rower
            30 cal row
            40 shoulder to overhead 135/95
            50 double unders (2 min attempts)

Shoulder to overhead is supposed to be relatively heavy. If you need to scale choose a challenging weight.