Frank and Bruce
Warm-up:
Run 400m
2 Rounds of: 15 KB Swing, 10 KB SDLHP, 10 Arch Hollow Swings
Dynamic Stretch
Strength:
SDLHP / Strict Pull-ups
(5+5)5
WOD: SLIPKNOT
For Time:
3 Rounds
5 DeadLift 155/105
6 HSPU
7 Pull-ups
Rest 2 min.
3 Rounds
4 Deadlift 185/125
5 HSPU
6 Pullups
Rest 1 min
3 Rounds
3 Deadlift 225/155
4 HSPU
5 Pull-ups
Icing:
KOT – Tib Raise 20 reps
KOT – Straight Leg Calf Raise 20 Reps