Friday 22nd September – WOD

21st September 2017

WUWOD
150m Row
10 Sumo Squats
150m Row
10 Sumo Inchworms
150m Row
1 Min Plank

WOD 1

7×1 Sumo Deadlift
*Build to a 1 rep max across the sets
*20 Mins

WOD 2

For Time 40-30-20-10
ALT DB Step up @ 22.5/15
TTB
*Goal is to finish in 12-15 mins.
*Be careful with big sets as this is a ‘grippy’ workout.
*15 Min Cap

ADDITIONAL WORK

10 Mins After Class
5 Rounds for Time of:
400m Run
75 Double Unders
*Aim to complete as many rounds unbroken as possible.
*15 Min Cap

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