FDR’s “DAY OF INFAMY SPEECH”.
WARM-UP:
3 Rounds of
20 Calorie Bike, 15 KB Swings, 10 Arch Hollow Swings
Dynamic Stretch
STRENGTH:
Deficit Deadlift
8/40 8/45 8/50 8/55
Percentages based off of Deadlift 1RM
WOD: DAY OF INFAMY
For Time:
5 Rounds
12 C2B Pull-ups
7 Heavy Wallball 30# to 10ft./20# to 9ft. (Men use a 30# Slamball)
41 Double Unders
ICING:
Foam Roll Lower Back and Hamstrings
KOT – NORDIC 10 Reps