Friday 20 sept 2019


Published September 14, 2019


5 warm up rounds - increase wt each set of DL / after each set immediately do  HSPU / hold / 

EVERY 2.5 Minutes

set x - 5 @ 40% 

set 1- 5 @ 50% + 10 HSPU / 25 sec hold / 30' walk

set 2 - 4 @ 60% + 8 HSPU / 20 sec hold / 24' walk

set 3 - 3 @ 70% + 6 HSPU / 15 sec hold / 18' walk

Set 4 - 2 @ 80% + 4 HSPU / 10 sec hold / 12' walk

set 5 - 1 @ 90% + 2 HSPU / 5 sec hold / 6' walk

 

** scale hspu to 5 4 3 2 1 if needed for practice

 

WOD 4 rounds x 5:00 

20 DL ( 50% max )

20 wb

20/15 cal row

rest remainder

score is fastest / slowest times

 


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