ADRIAN
WARM-UP:
2 Rounds 500m Row, 15 KB Swings, 10 Arch Hollow Swings, 10 Sit-ups
Dynamic Stretch
STRENGTH:
Deficit Deadlift
4 Reps EMOM for 8 min.
Build weight as a warm-up for the workout.
WOD: 1/4 FINAL 23.5
For Time:
21 Deadlift 225/155
21 C2B Pull-ups
15 Deadlifts 275/185
15 Bar Muscle-ups
9 Deadlifts 315/205
9 Rope Climbs
Time cap: 15 minutes
ICING:
Your 1%
KOT – Nordic 10 Reps