“It is the still and silent sea that drowns a man.” -Norse Proverb
Let’s get to work then…
PREPARATION:
- 10 Single Leg Deadlifts (5 each side)
- 10 Seated Box Jumps
- 10 Romanian Deadlifts
STRENGTH:
- 1 set of 10 reps of Deadlifts @ 40%
- 1 set of 6 reps @ 60%
- 1 set of 5 reps @ 70%
- 1 set of 4 reps @ 82.5%
- 4 sets of 3 reps @ 85
Met-Con WOD:
PART A:
- Row as many metres as possible in 20 minutes
- Set rower to record every 2 minutes
PART B:
3 rounds of:
- 10 Deadlifts @ 225/135
- 10 Push Ups
- 10 Med Ball Sit Ups
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