Endurance Week 14, Day 5
Warm-up
Outlier
Weightlifting
Pause Clean Deadlift (85%x4x4)
3sec pause (1” off the floor, below the knee, above the knee)
Back Squat (5sets of 3reps @80%)
WOD
Metcon (Time)
5 Rounds of:
45sec ME Row for calories
15sec Rest
45sec ME Russian KB Swings (2/1.5)
15sec Rest
45sec ME Wall Ball (20/14) *Aim for 11’/10’ target
15sec Rest
45sec ME Row for calories
15sec Rest
45sec ME Russian KB Swings (2/1.5)
15sec Rest
45sec ME Wall Ball (20/14) *Aim for 11’/10’ target
15sec Rest
Tabata Weighted Planks (45/25)
Post WOD