May 10th – Speed Check

By May 9, 2017 wod No Comments

Skill wu – (Light) Straight leg Deadlifts x 8 + Barbell Ab rollouts x 10- 5 Rounds: Partner up with 2 or 3 to a group and perform 10 Straight leg deadlifts immediately followed by 10 Ab rollouts. If unable to do the rollouts we will do leg raises with hip extension. Light weight today on the D.L. as we are doing regular deadlifts on Friday and these type do not require much weight to be effective

 

WOD – 2 Min AMRAPS

10 KB swing (24/16)

10 Goblet squats (same)

1 Min rest

20 DU’s

10 TTB (Mod- knee raises)

3 Min rest and repeat total of 2 rounds of each

***4 Separate scores/13 Minutes total WOD time***

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