13 Apr 2018 – WOD

WORKOUT OF THE DAY

A) Strength

A1) Back squat: 4 x 3
* Add 0-5kg based on how last week felt

A2) Deadlift: 12 minutes to build to a heavy 3
* Drop and re-set on each rep

B) Strength / Accessory

6 x 30 seconds on : 30 seconds off
Single leg box step-up, right leg
Single leg box step-up, left leg

If time allows
2-4 sets:
12 Barbell bicep curls
12 Barbell skull crushers

ENGINE WORK: AEROBIC CAPACITY

A) Row

5 x 1000m

* Rest 2 minutes between rounds
* Hard but sustainable pace