Friday, 30 September, 2016
WARM UP – MOBILITY
10-12 x Leg swing (each leg / direction) + Iron Cross’
then;
2 rounds with a moderate / heavy KB:
10 x Romanian deadlifts (@3,2,1,1)
10 x Russian Swings
10 x Goblet hold Step back lunges
15 x Hollow Rocks
10 x Superman lifts
WOD A
25 min to establish a 1RM Deadlift
Build slowly to a heavy but safe one rep max.
If you finish early you may pack up your bar and start your 2km Row test.
WOD B
2,000 METER ROW
2,000 meter row for time
This is a capacity test… pace it well, but make it hurt!
ACCESSORY
4 rounds: Rest as needed
1) 30s static hollow hold on GHD (hips on the pad)
(hold a light plate on your chest if 30s is easy)
2) 30-40 Banded good mornings
