Skills

 

 

 

Back Squat 

Set #1 – 10 Reps @55%

20 x AbMat Sit-Ups

20 x Hollow Rocks

 

Set #2 – 8 Reps @65%

16 x AbMat Sit-Ups

16 x Hollow Rocks

 

Set #3 – 6 Reps @75%

12 x AbMat Sit-Ups

12 x Hollow Rocks

 

Set #4 – 4 Reps @85%

8 x AbMat Sit-Ups

8 x Hollow Rocks

 

 

 

The WOD

 

 

5 rounds of time of:

 

  15 x deadlifts, 80/60kg

 

  30 x overhead Lunges w/plate 20/10kg,

 

  45 x double-unders

 

 

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