11/4 WOD: From the ground up…

4
Nov

11/4 WOD: From the ground up…

Individual Warm-up: 10-back lever progressions

BWU Part #2: 20-dead-lifts, 15-Sumo dead-lift high pulls. Part #3: 10-shoulder press, 15-push press.

Strength: Back Squat 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: 21-18-15-12-9-6-3 of Sumo Dead-lift High Pull and Push Press.

RX: 75/55, L-2: 50% 1RM shoulder press. L-1: 35

Recovery: 20-GHD laybacks, banded shoulder stretch.