October 29th, 2017 – Washed Up Athlete

Sprint Interval

12 Minutes

  • :30 On (12MPH)
  • :30 Off (7MPH)

Strength

A. Segmented Clean Deadlift

  • 3131; 5, 5, 4, 4, 3

B. Partial Deadlifts (Pull from above the knee)

  • 5, 5, 5, 5

WOD

C. 5 Sets with Increasing effort

  • 12 Russian KBS
  • :30 Second Hollow Hold
  • 8 Tall Box Jumps
  • :60 Row

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s