:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Workout (SWOD)
Dead Lift
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
Conditioning Workout (CWOD)
3 Rounds for time of:
100 Meter Sprint
5 Burpees
25 Kettlebell Swings 53M/35W
:endwod:
