Wednesday the 7th

Pip Hunt, crossfit trainer, deadlift demonstration

I.
Deadlift
Set 1 – 10 reps @ 40%
Set 2 – 10 reps @ 50%
Set 3 – 10 reps @ 55%
Set 4 – 08 reps @ 60%
Set 5 – 06 reps @ 70%
II.
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots
III.
Five rounds
30 Double-Unders
15 Kettlebell Swings (32/24 kg)
IV.
(a) Good Mornings 3 x 8
(b) Ring Row 3 x 8
(c) Weighted GHD Back Extensions 3 x 8
V. (extra credit)
1000m row

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Filed under challenge, crossfit, metcon, strength & conditioning, WOD

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