- STRENGTH:
Deadlift
14-12-10-8-6-6
Score heaviest set of 6
- METCON:
âHelenâ
3 rounds for time: (CAP 15min)
400m Run
21 KB Swings 24/16kg
12 Pull Ups
- CFP PERFORMANCE:
Accessory Work
5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
5 x 10 Double KB Bent over row (24/16kg)
5 x 10 Strict Pull-ups
10 x 15 Weighted GHD Back extension
- TRAVEL WOD:
3 rounds for time:
400m run
21 Push-ups
12 Squats
