WOD: Wednesday 30th January

January 29, 2019

A) Deadlift 10,8,6,4,2,2

B) 12 minute ladder 3,6,9…
> pull up
> push up
> snatch (42.5/30kg)

Today we will build to a heavy double deadlift followed by a high intensity workout incorporating strength and technique under fatigue. The WOD should be intense so scale accordingly.

Scaling:
pull ups – scale to ring rows if you can’t do multiple pull ups
push ups – go from your knees if you can’t do 20 unbroken when fresh
snatch – use a weight you can cycle comfortably

Top tip:
Break up the reps into manageable sets in the WOD, keeping rest periods short