Deep Comp- 11/18/15
I. Warm-Up
3 Rounds
8 Cal A/B
8 V-Rolls
8 Heavy Russian KB Swings
8 Air squats
8 Pushups
II. Strength and Conditioning
For time:
12 Deadlifts 315/220#
30 Wallball 20/14#
15 T2B
9 Deadlifts
30 Wallball
15 T2B
6 Deadlifts
30 Wallball
15 T2B
3 Deadlifts
30 Wallball
15 T2B
- Wallball and Deadlift weights are constant.
- This is all we have today for strength and conditioning. Treat it like an open workout.
- If you must scale, scale to 80-83% of your deadlift 1rm
IV. Midline Accessory
B1. Hollow Rocks 3 x 20s http://gymnasticswod.com/content/hollow-rock
B2. GHD Superman Hold 3 x 30s
Trust - Teamwork - Sacrifice - Discipline