Warm Up
Barbell : Back Extensions , Stiff Leg Deadlift
Gymnastic : HS Hold , Hollow Rocks
WOD
- 0-7min 3RM Deadlift
- 7-14min 1RM HSPU
On 15min Perform “Diane”
- 21-15-9
Deadlift
HSPU
Follow by :
- 9-15-21
Deadlift
HS Walk
COMP deadlift @60% from 3RM
RX deadlift @50% from 3RM
INT deadlift @40% from 3RM , HR Push Ups , Bear Crawl
*HS Walk 21m 15m 9m