270914

STRENGTH:
1a. Deadlift
1x5 @ 70% of 3rm
1x5 @ 75% of 3rm
1x Max Effort reps @ 85% of 3rm

1b. Pendlay row 3x5

MET-CON:

"La Bron Go the Swan WOD"

The WOD consists of 4x 8 minute quarters:

Qtr 1 - 8 min cap
21/18/15/9/6/3 
Deadlift 80/50kg
Bar Facing Burpees

Qtr 2 - 8 min cap
3 rounds of
200m run
21x kb swings
5x pull ups

Qtr 3 - 8 min AMRAP
15x push ups
10x Air squats
5m Hand stand walk or 5 wall walks 

Qtr 4- 8 min cap
800m run with wall ball.
If finished < 8 min then complete a 400m victory lap.