WOD - Di 20.07.21

WARM UP

For quality:

Hamstring Stretch, 1 min

Good Morning Hold, 20/10 kg, 30 secs

10 Good Mornings, 20/15 kg

10/10 Bulgarian Split Squats

50 Barbell Glute Ham Bridges, 20/15 kg

Deadlift Hold, 1 min

STRENGTH

Deadlift 7x3 at 80% 1RM

Rest as needed between sets.

DEADSTOP

METCON

4 rounds for time of:

Run, 400 m

20 Wall Balls, 20/14 lbs

15 Burpees

10 L Arm DB Power Snatches, 20/15 kg

10 R Arm DB Power Snatches, 20/15 kg

5 Overhead Squats, 43/30kg

Row, 400 m

COOL DOWN

For quality:

Row Easy, 5 mins

Knight Stretch (On Box), 4 mins