Warm-up
AMRAC in 15 minutes with 8-14:
Axle front squat- worked up to 85# x 10
T-push up
Hollow rock
Pull-up- Butterfly
NTE 3 rounds.
Did 10 of each
Strength/Skill Development
Complete 3 sets of A1/2:
A1. Single-leg Deadlift @ 3011; 6-8/leg.
Rest 30s b/w legs & A1.
Started out way to ambitiously- started at 85, then 95, then did 105# x 8 on R leg but was ugly on L, so dropped down to 75 for final set
A2. Wall Ball: AMRAP in 30 seconds- ~17 each time 14# to 10' target
Rest 1 minute.
WOD
Complete 4 Rounds of:
7 Deadlifts (60-70% NTE 225/155)
10 Burpees over the Bar
for time.
3:20- UB, this was a leg burner
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