Wednesday May 20th

Pre WOD:

Overhead Squat:

4 sets*5 Paused Overhead Squat

70%

Pause= 1 Sec Pause in bottom Position

WOD:

A, Deadlift:
4 sets:
Set 1: 6 reps 70%
Set 2: 5 reps 75%
Set 3: 4 reps 80%
Set 4: 3 reps 82%

(Adjust weights to RIR 2)

B, Helen
3 Rounds For Time:
400 m Run
21 KB Swings 24/16 kg (52/35 lbs)
12 Pull Ups

Cap 14 min

Post WOD:

Upper Body
𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
12 Incline DB Chinese Row
10 Lu Raises
8/8 Seated DB External Rotation

Increase reps or weights if completed last week