The newbies getting de-briefed for the class ahead
Skipping back across the pond after saying Hello to the continent Africa.. we are saying hello to another continent;
HELLO SOUTH AMERICA
(Columbia, Brazil, Chile, Argentina)
Skill
5- 5- 5
– Deadlift
(Working at 75% of your 1 rep max, increase to 80% or stay at 75% across)
Rest 90 seconds between each set
WOD
– 21 Deadlifts (75kg/102.5kg)
– 21 GHD sit ups
– 50 Double unders
– 15 Deadlifts
– 15 GHD sit ups
– 50 Double unders
– 9 Deadlifts
– 9 GHD sit ups
– 50 Double unders
Scaling
GHD sits up = sit ups double the amount; you will do 42, 30, 18 sit ups
Double unders = singles 100 reps
