PT DWOD (CFFB 4.12.11)
Perform 1 Deadlift every 30 seconds for 15 minutes.
*use 70-75% of 1 RM for Deadlift
*you can use a conventional or sumo DL
Post total rounds completed and loads to comments
then....
PT SWOD
Strict Pull Ups: find a 10 RM
*it can be weighted or unweight
GHD Back Extensions 3 x 12
DWOD: Deadlift @ 335. Completed ~22 reps in 15 minutes. Lost pace at about round 15.
ReplyDeleteSWOD: 10RM @ 45lb (PR). Should have gone heavier earlier.
Subbed stupid back machine since gym doesn't have GHD. 3x12 @ "220 lbs"