Thursday 10/2

Fitness

Strength: 

A1.  deadlift x 6-8 reps

3 sets 

A2. dbu practice 45-60 seconds 

3 sets 

A3. Tuck ups  20 reps 

3 sets 

Wod: 

3 rounds for time (each round is separate) 

200 singles 

30 kb swings (53/35)

20 burpees 

Rest 3 minutes after each round 

*6 minute time cap each round 

Performance

Strength: 

A1. clean grip deadlift 5 reps 

3 sets @ 75% max deadlift

A2. Ring Dips 7 strict 

3 sets 

A3. V- ups 20 reps 

3 sets 

Wod: 

3 rounds for time(each round is separate)

100 dbu 

30 kb swings (70/53)

20 burpee box jumps (24/20) 

Rest 3 minutes after each round 

** 6 minute time cap each round