WOD – Wednesday 30 April 2014

Strength 8min EMOM Deadlifts @ 70-80% 1rm 2-4-6-8-10-12-14-16 Increase by 2 reps each minute until failure, then try to maintain last achieved rep count for remaining sets OR rest 1min

Skills/Strength Squat Clean technique and progressions then 15mins to work to 5rm WOD ‘Diane’ 21-15-9 Deadlifts 100/70 HSPU’S

Strength Backsquats 10 x 10 @50-60% 1rm WOD 400m run 40-20-10-5 Sit ups Double Unders (triple for single unders) KB Swings 24/16 200m run 15min cut off