WOD NOTES
Building some explosive strength, and speed.
It’s important the you move immediately from your last DL rep into the sled push. The rest today is equally important.
Fitness and Performance
10 minutes
Build up to your starting weight on the DL.
5 sets
Dead lift x 3
Immediately into
Sled push x back and forth
Rest 2-3 minutes between sets
increase loading on each DL set, sled remains empty today
Sport
Dynamic prep
Prayer stretch x 60 sec
Indian club circles x 20’s
Boot straps x 6
Hang clean + Front Squat + Jerk
Build up to 1 RM
5 sets of complex:
Bench press x 5
Pendlay row x 8
Increasing loads on each set
