DATE – Friday December 12th
Warm-up: With a light/moderate Kettlebell complete 2 rounds:
10 Swings
10 SLRDL (5R/5L)
10 Halo’s (5/direction)
10 Strict or push press (5R/5L)
10 Windmills (5R/5L)
Mobility: Banded posterior chain floss + banded front rack stretch
WOD A) Every 2 min for 7 sets:
Deadlift:
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 85%
2 @ 85-90%
1 @ 90-95%
Goal should be no failed sets today; we will be testing your 1 RM next week so hold off on maxing out.
WOD B) CrossFit.com Hero WOD “D.T”
Complete 5 rounds for time:
12 Deadlift
9 Hang power clean
6 Push Jerk
Rx: 155/105 (Scale as needed – 15 min time Cap)
