Wednesday August 12th WOD

Warm up:  500m row  + PVC good mornings, push press

Strength:  Deadlift

-3x70%

-3x80%

-3x90%

Skill:  Kipping

-Toes to bar

-Tight arch to hollow

-Knees to belly/chest

-Eliminating the double swing

Conditioning:  Workout 1.  10-8-6-4-2 KBS 70/53lbs (Russian)

                                          2-4-6-8-10 T2B (sub Hanging knee)

Workout 2.  1,000m row for time

Post:  Foam roll