WOD

11.06.18

WARM UP

General & Specific

ACCESSORY 

Every 3’30” x 4-5 sets perform:

  • DB Renegade Row – 6-8 reps / arm
  • Superman Hold – 30-40”
  • Windmill – 6 reps / arm

WOD

21-15-9 reps of:

Deadlift @225/135lbs

Toes to Bar

WARM UP

General & Specific

ACCESSORY 

Every 3’30” x 4-5 sets perform:

  • DB Renegade Row – 6-8 reps / arm
  • Superman Hold – 30-40”
  • Windmill – 6 reps / arm

WOD

21-15-9 reps of:

Deadlift @165/115lbs

Knees to Elbows

WARM UP

General & Specific

ACCESSORY 

Every 3’30” x 4-5 sets perform:

  • DB Renegade Row – 6-8 reps / arm
  • Superman Hold – 30-40”
  • Windmill – 6 reps / arm

WOD

21-15-9 reps of:

KB Deadlift

Knee Raises

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