Strength WOD
Take 20-25 minutes to find a heavy 3 Rep Deadlift
**You can drop at the top if you have an issue with keeping good form while lowering the bar. This is usually a problem for beginners or people with core issues. Ideally the reps are unbroken. Re-test the same way you test.**
WOD
12 min EMOM
Min 1: 10 Strict Chin ups
(add weight to make it more challenging)
Min 2 : Max Double Unders
Min 3: 10 Bentover Barbell Rows
Score = Total Double Unders
FRESH START CHALLENGE
Ladies- Welcome to the Final Week!
Skill WOD
10 Pull ups
30 Second High Plank Hold
3 Rounds
**Not for time.**
WOD
In Teams of 3, 1 minute at each station then rest together.
Station 1- Max Assault Bike Cals
Station 2 – 10 Burpees
Station 3 – 15 Wall Balls
1 Minute Rest as a team
Each Round = 4 Minutes
Complete 4 Rounds
Score total Assault Bike Cals
**Adjust the Burpees and Wall Balls so you have at least 20 seconds of rest.**
Welcome to our new strength cycle- 3 rep deadlift!