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WOD - Mi 01.09.21

WARM UP 2 rounds for quality of:

8 Push-up Plus

12 Serratus Wall Slides

24 Split Squats

Handstand Hold, 20 secs

STRENGTH CONDITIONING As many reps as possible in 15 mins of:

1 Deadlift, 123/83 kg

1 Row, 50 m

2 Deadlifts, 123/83 kg

2 Rows, 50 m (100m)

3 Deadlifts, 123/83 kg

3 Rows, 50 m (150m) ...

Continue adding 1 rep each round to each movement until time expires.

METCON Complete as many rounds as possible in 15 mins of:

15 Russian Kettlebell Swings, 24/16 kg

15 Kettlebell Goblet Squats, 24/16 kg

15m Single Arm Kettlebell Overhead Walking Lunge, 24/16 kg,

COOL DOWN For quality:

Ski Erg, 5 mins

Wall Pec Stretch, 2 mins

Pigeon Stretch, 2 mins

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