HWPO day 7rest / 8
3x core
10 Vups
20 hollow rocks
30 flutter kicks
Strength
Deadlifts
15 @40
12@50
8@ 53
2x6 @60
Wod HWPO
1500 m row
Rest 1:30
3x500 m row
Rest :45
OR
HWPO
4 rds
12 ctb pull-ups
10thrusters 115/85
12/8 cal bike
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QUALIFIER
Overhead Squat
Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
Odd Object Conditioning
[3 Rounds For Reps]:
AMRAP 4:
500 Meter Ski Erg
20 Alternating Dumbbell Snatches
Max Dumbbell Overhead Squats
Rest 2 Minutes Between Sets
Dumbbell: 50 / 35 lb
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