BSQ Hold WUp

A great turnout last night for ‘Cin DT’ in what was a gruelling little combo of heavy weightlifting and simple body weight movements. Hump Day gets our deadlifting and pause front squats back on track with a tasty little couplet of swings and deads.

Strength

Deadlift 5 x 3* reps (65%)

Front Squat 5 x 3** reps

* Pause 3 secs below knees, above knees (position 3 & 2)

** Pause 5 secs at bottom

WOD

“Evil Twin “

15-10-5 reps of

Deadlift (100/70)

Kettlebell Swing (32/24)

Rest 1 minute then

5-10-15 reps of

Deadlift

KBS

For time.

Compare to : 23/6/2015