Thursday August 3, 2017

(Pracitce / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hollow rocks, 10 BB deadlifts

WOD 1 

For Time: 21-15-9
Deadlift (275/175) (MOD: choose a weight no heavier than 65% of your 1 rep max)
Wallballs (20/14) (10/9)

5 min recovery

WOD 2

3 Rounds NOT For Time:
10 Pull to Hollow Position Pulses
10 Hollow Rocks
10 Sec. Hollow Hold
Rest 30 sec.

Record your completion time just for WOD 1.