John!
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Deadlift
5 Sets of 5 Reps
then…
3 Rounds
1:00 Push Ups
1:00 Calorie Row, Bike or Ski
1:00 Plank
1:00 Rest
WOD Guidance
Build to a moderate weight set of 5 deadlifts, or use one weight across all 5 sets.
Break up push ups into small sets on the metcon!
Question of the Day
What is the best holiday dessert?
Box Brief
WLW – warmup @135, 165/185/205/225/225. Worked on keeping control of the bar coming down and not releasing.
Metcon – 124
Push-ups 24/26/27
Bike cals 14/15/18
Plank unbroken on the hands all 3 rounds.
QOD – Gingerbread cookies