Wednesday 11/9/16 - Lift Heavy, then Lift Fast

November 9, 2016

 

 

MAIN WOD

 

W: EMOM 8, alternating:

a) 5 Perfect Burpees + 10 Russian Kettlebell Swings, light

b) 5 Goblet Squats + 10 Goblet Lunges, light

 

M-1: Deadlift 3-3-3-3

 

M-2: 3 Rounds For Time:

15 Deadlifts, 115#/75#

10 Burpees

 

 

LEVEL 1 FITNESS

 

F-1:  Front Squat

4-4-4-4-4-4-4

Superset with :15 hollow hold or plank

 

F-2: Row 2k

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