8/9/2018 CFNL WOD

Strength:
Back Squat
4 sets 3 reps
@ 80/80/85/85%
No Max Reps

Then

Deadlift (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

WOD:
Every 2 mins for 16 mins do:
50 Double Unders
10 Kettlebell Swings, 24/16 kg
4 Muscle-ups

Your score is the completed, consecutive rounds from the start.
i.e if you complete all rounds but fail on the last one your score is 7

Assistance Work:
Seated,Banded Hamstring curls
3 x 20-40 reps
Aim for full range and work until hamstrings feel fatigued (avoid cramping).
Rest 60 secs
Alternate with..
Floor Toes to bar 3 x 10-25 reps
Focus on keeping legs straight throughout movement to allow hamstrings to stretch and try to get toes to hit KB/DB/Barbell etc.

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