WOD

January 2, 2018

Warmup
1:00m on bike
4 Dive Bombers
30 Supermans
Skin the Cat

Skill

(0:00-12:00)

Deadlift 

1 x 10 at 60% of 1 rep max

1 x 8 at 70% of 1 rep max

1 x 6 at 75% of 1 rep max

1 x 4 at 80% of 1 rep max

 

(12:00-24:00)

Back squat

1 x 8 at 65% of 1 rep max

1 x 8 at 70% of 1 rep max

1 x 6 at 80% of 1 rep max

1 x 6 at 85% of 1 rep max

 

(30:00-40:00)
100 Kettlebell swings 1.5/1 

Every minute on the minute perform 5 burpees

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