8-30-19 WOD

For Time:
400m Run
50 Wall Ball (20/14#)
400m Run

Rest 5 Minutes and REPEAT!

*Rest exactly 5 minutes. Go big on the sets of wall balls!


Romanian Deadlift
4 x 10 @ 50% of 1RM

*These are to be double overhand, no hook grip, do not touch the floor deadlifts… do these as Romanian deadlifts keeping the legs straighter than conventional deadlifts to work on the hamstrings and lower back.

4 x 25 Ab Mat Sit Ups

*After each set of Deadlifts.

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