July 7, 2020

WOD: 072007

Deadlifts (Weight)
Build to Heavy Sets of 5-4-3
*Rest 2-3 minutes between sets.
*Use 3-5 sets of 5 to work up to first heavy set of 5
Metcon (AMRAP – Rounds and Reps)
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

by CompTrain
30 Seconds Each
*Easy Row
Single Unders
Glute Bridges
*Moderate Row
Single Unders
Single Leg Glute Bridges (15 Seconds Each)
*Faster Row
Single Unders
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Pigeon Pose: 1 Minute Each Side
Pre- WOD
1 Practice Round
With Workout Weight:
9 Double Unders
6 Calorie Row
3 Deadlifts

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