20 Jul July 19, 2017 Posted under: Workouts WEDNESDAY WOD: For time, Run 800 m Then, 5 Rounds of: 5 x Ring Dips 7 x Toes 2 Bar 9 x Burpee Box Jump Overs Finish with, Run 800 m run CORE STABILITY: Tabata ab mash up…alternate between medball Russian twists and plank OLYMPIC LIFTING STRENGTH: Deadlift cluster 4 x (3 x 3) @ 40-60% Rest between sets = 20 seconds Rest between clusters = 2 minutes SUPPLEMENT with 3 x 10-12 barbell rows upon completion of all deadlift clusters WOD: For max reps, complete 3 cycles 45 seconds Russian KB swings / 15 seconds rest 45 seconds burpees / 15 seconds rest 45 seconds chest to bar pull ups / 15 seconds rest