October 17, 2018919.577.0063info@crossfitzeal.com

09/11/2017

By
In WOD

A) Sumo Deadlift 1RM
then: 85% x max reps

B) Back Squat, 5RM, first rep brief pause

C) WOD or Strength

For total time
4 Rounds
25 Cal Row
Rest 60-90 seconds

DO NOT include rest.

Strength
A1) Single Arm Front Rack KB Split Squat,
back foot elevated on 45# plate, 3×10/leg (3 count down)
A1) Heavy Band Goodmorning, 3×50
B) Weighted Sit-Up, feet locked, 4×15-20

Aftermath
200 Band Leg Curls

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