WED OCTOBER 10, 2018 - CROSSFIT

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Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. – Helen Keller

Warm-up

3 Rounds
30 Hollow Hold
5 Straight leg Deadlifts
5 Deadlifts
5 Push Press
5 Burpees over the Bar

Strength

Deadlift (3-3-3, 2-2-2, 1-1-1)

3 Sets of 3 @ 82% of Deadlift 1RM
3 Sets of 2 @ 86% of Deadlift 1RM
3 Sets of 1 @ 90% of Deadlift 1RM

Every 2:00

Metcon

Metcon (Time)

100 Wallballs (20/14)
*Every Minute on the Minute - 6 Toes to BarWorkout starts on T2B

Cool Down/Mobility

Foam Roll, 10 passes each:
T-Spine and Lats, low back, glutes, quads (hip to knee), and hamstrings.

 

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