3/17/20

Warm up


  • 10 Roll back and reach
  • 10 bird dogs
  • 15 Good mornings
  • 10 fire Hydrants
  • 10 Push ups
  • 10 v sits

Strength 5 min Deadlift warm up 5-5-5

Strength EMOM Every :90 for 8 rounds complete 3 12 second Deadlifts @ 65% of your 1 rep. Max weights are 225/155 6 sec up/ 6 sec down

WOD 21-15-9

  • Deadlifts 225/155
  • TTB

Post WOD 800m run