Monday September 26, 2016

MetCon:

Diet Comp WOD #2

For time (with 12 min time cap)

100 KBS, Russian (53/35)

100 Burpees

*Partition the reps any way you like - score is time to complete all reps; if time cap is reached add five seconds to your time for every rep not completed. No scaling option.

Example: time cap reached with 25 reps remaining, final time would be 12 min + (25*5) = 14:05

Strength:

Dynamic Deadlift 3-3-3-3-3-3-3-3 @ 50% of 1RM, tempo should be explosive, fast from the floor.

Strength Accessory:

2x8 - 2" Deficit Deadlift, moderate load

2x10 - GHD Back raise