5/28/19

Warm up

  • 10 roll back and reach
  • 20 bar good mornings
  • 10 fire hydrants
  • 10 bird dogs
  • 20 slam balls
  • 50 Double unders

Strength 18 min to build to a heavy 3 rep DL

10-8-6-5-4-3-3

WOD. 16 min alternating EMOM

Min 1. 3 Deadlifts (starting 50% of your 1 Rep) Build as possible

Min 2. 10 Abmat sit ups + 20 Double unders

Post WOD 8 min of hamstring and lower back stretching plus an 800m run of time allows