Monday 25th July 2016 – WOD

Part 1

• In 15 mins with an empty barbell, 2 rounds
• 8 Lying Glute Raises
• 8 Single Leg Barbell Deadlift
• 8 Cossack Squat
• 8 Split Squats
• In the remaining time build up to starting split squat weight

Additional Work

Part 1

To be completed 30 mins before class

• 4 rounds for time
• 20 Deadlifts @ 110/75kg
• 20m

*HS Walk should be unbroken, scale to achieve if necessary

Part 2

10 mins after the class

• 200m Walking Plate Lunge 20/15kg

In 20 mins complete

• E2MO2M for 6 mins: 6 Split Squats (3 each side)
• 1 min rest
• E2MO2M for 6 mins: 12 Split Squats (6 each side)
• 1 min rest
• E2MO2M for 6 mins: 18 Split Squats (9 each side)

*reduce weight every 6 mins by 5-10kg