Saturday, 8 July, 2017
WARM UP – MOBILITY
Run 500m
Dynamic hip + hamsting warm-up / stretch
Dip extension stretch
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Review/Tech Sumo deadlift
WOD A
SUMO DEADLIFT X 3
EMOM x 10 (5 sets of each alternating)
A1: 3 Sumo Deadlifts @60-70% of 1RM DL (non touch and go)
A2: 8-10 Ring or Bar Dips
WOD B
RANKEL
AMRAP 20 Minutes:
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (32/24kg)
Run 200 meters
ACCESSORY
3 rounds:
15-20 GHD Sit-ups
8-10 L-Seated Kettlebell (or DB) Arnold press
2-3 Crossover Symmetry “Iron Scap” or “Plyo” movements
