Wednesday

 

Warm-up)

Deadlift warmup

5 mins Lower back / hamstrings:
Hip circles, scorpions, supermans, cobras, cat/cow, straddle, straight leg situps

2 Rounds:
10 GHD Hip extensions
5 x 5 secs Glute bridge
10 Ring rows

 

WOD A)

 

Deadlift (3 reps EMOM x 8 sets @ 65-70% 2″ deficit )

 

WOD B)

 

Metcon (Time)

With a partner, complete 4 Rounds for time:

500m Run (both run 500m together)
30 Deadlifts 205/135lb (15 each, divided anyway)
30 Burpees (15 each, divided anyway)

 

WOD C)

 

Metcon (No Measure)

Accessory, 3 Rounds:

6-8 GH Raises

10-12 Banded glute bridges

30 secs weighted plank