WOD NOTES
Pulling strength testing.
Fitness and Performance
20 minutes
Build up to heavy 3
Sumo Dead lift
4 sets
One arm DB Row x 10 each
Trap 3 raises x 5 (5 sec pause)
Biceps curl x 12
Sport
Dynamic prep
Prayer stretch x 60 sec
Wrist stretch x 60 sec
Wall squat x 5 (slow reps)
Front Squat complex
3 x 1 @77.5%
2 x 1 @80%
Split Stance DB Shoulder press
Build up to 10 RM
Then…
3 sets of 10 @90% of today’s #
5 sets
Strict pull ups x 6
Rest 60 seconds
HS hold x 30 seconds
Rest 60 seconds
