Strength & Conditioning 02 October 2015

Strength:

A: DL 2x 6-8
B: 3 RNFT (Can do in groups of 2-3) i: KB Farmers Carry 50m (50/50) AHAP ii: Heavy Sled Drag with Webbing, not ropes. 25/25m (Going for drag push, eventually slowing to a walk.) iii: 3rd partner does sandbag carry at pace of sled if needed.

WOD:

 For time:
Run 800 Meters (4 laps.)
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
**If clients can't decide on a weight, try about 10-15% lighter than whatever they did with their last set of 6-8 today.)