Warm up and mobilise

---

DEADLIFT

5 x 3

work to a 3 rep max for the day*

working off last weeks weight

*maintaining perfect form

------

PULL-UPS

3 x 20

if cannot complete 20reps attempt MAX

------

WOD

15min AMRAP  

Ascending ladder of reps... 

1 x Cluster 42.5/30kg

1 x Wall Ball 9/6kg

2 x Cluster

2 x Wall Ball  

3 x Cluster

3 x Wall Ball

And so on... 

 

3-2-1 GO!!! 

image.jpg

Comment