WARM-UP
3 SETS
5 Slow Body-weight Good Mornings
10 Alt. Reverse Lunges (deep step back)
5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)
10 Scap Push-Ups
-100m Walking Rest & Add Weight b/t Sets-
STRENGTH
5 Sets
4 Deadlifts
build to moderate
WOD
AMRAP 13
6 Deadlifts (225/155)|(155/125)*
:30 Deadlift Hold
12 Wall Ball Reverse Lunge (20/14)|(14/10)
12 Standing Band Rows
*Deadlifts must be unbroken.
Leave a Reply