April 11, 2018

Warm Up:
Deadbugs 1:00 / 1:00 x 3
Then
3rds
30 Double Unders / Practice
15 Banded Good Mornings
8 Australian Pullups
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 4 x 4 @ 95%
*Use same weight as 3.21 or 95% of 5RM*

WOD:
“30 for 30”
5rds
30 KBS – Russian – AHAP
30 Double Unders (3:1)