TUESDAY

Knee sleeves

Tape for hands

Lifters (optional)

Running Shoes

Hero WOD

“Baird”

AMRAP in 13 Minutes

·     Buy-in 600-meter Run (2 min CAP)

Then 3 Rounds of:

·     1 min – max Pullups

·     1 min – max Deadlifts (RX 90/70 Kg)

·     1 min – Lateral Burpees

·     1 min – Rest

Score is total reps.

If you come in from the run after 2 min then that time is taken off the pullups

Focusing on:

·   Breathing and pacing

·   Consistent sets

Strength Development

DB Bench Press

10 – 8 – 6 – 4 – 2 

5 sets @ 2 minutes/set

Focusing on:

·    Full range of motion

·    Good back position

·    Braced core

Remember:

Shoulders into the bench