Friday 29th December – WOD

29th December 2017

WUWOD

With a light KB:
10 Deadlifts
10 Halos
10 Windmills
10 Bridges
10 Russian swings
10 SDHPs
10 Sit ups
200m KB Run

WOD 1

6 Mins to build to Deadlift weight then:
Tabata Deadlift
*4 mins @ 140/100
*Scale to a weight that allows you to hit 7 reps every 20 seconds

WOD 2

20 Min Incremental Ladder of:

4 Russian KB Swings @ 24/16 C=32/24 +4
4 KB OH Sit ups +4
4 KB SDHPs +4
200m KB carry between rounds

*Single KB switch arms as needed as long as its equal
*Carry KB in front rack position on the 200m

ADDITIONAL WORK

20 Mins after class

3 Rounds for Quality:
20 Stiff-leg Deadlifts
20 Ring Rows

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