WOD
Monday Feb 20th, 2017
Warm-Up
Follow the Coach
SWOD
DEADLIFT (TOUCH AND GO)
60% x 5
70% x 5
80% x 5+ (Max reps with perfect technique – if you feel good push hard, if not then just perform the prescribed reps)
Metcon
3 Sets of:
5 minute AMRAP
– 10 Deadlifts 185/
– 10 Box Jumps 24/20
– 10 Calorie Airdyne / Row
2 minutes Aerobic Recovery (Get heart rate back down below aerobic threshold) of Rowing / Airdyne / Jogging
***Pace reps from the start. Think of this session as skill work. Don’t push to failure.
Extra Optional
A) Double Kettlebell Front Rack Carry 1 Lap
B) Single Leg DB Deadlift 3 x 10/side