Friday 6/7

Fitness

Deadlift

Every 4 minutes for 3 sets-5 deadlifts-moderate

WOD

"Ned Flanders"

5 sets

In 2 minutes

10 thrusters (75/55)

Max calorie bike or row

Rest 2 minutes

Performance

Deadlift

Every 4 minutes for 3 sets-5 reps-80%

WOD

"Ned Flanders"

5 sets

In 2 minutes

10 thrusters (95/65)

Max calorie bike or row

Rest 2 minutes

Competition

Deadlfit

Every 4 minutes for 3 sets-5 reps-80%

WOD

"Ned Flanders"

5 sets

In 2 minutes

10 thrusters (115/75)

Max calorie bike

Rest 2 minutes