WOD NOTES:
Working up to high rep heavy Deadlifts are key for developing a strong, stable spine. Challenge yourself while maintaining perfect posture.
Our Conditioning piece today is more about developing quality running technique and learning about pacing while experimenting with a heavier KB.
Fitness
15 minutes
DL technique work
NFT:
20 Russian KB swings
800 m jog @65% effort
15 Russian KB swings +1
400 m jog @75% effort
10 Russian KB swings +1
250 m jog @85% effort
Performance and Sport
15 minutes
Work up to 8 RM DL
For time
21-15-9
Dead lifts 225/155
15-10-5
Strict HSPU
Start with 400 m run + 4oo m run between sets
