WARM UP – MOBILITY
Dynamic / Plyo warmup
—
2 sets:
8 rep single leg Good Mornings w / 10 secs hold on last rep
8 Ring Rows
WOD A
DEADLIFT X 2
Alt. EMOM x 10 mins:
1) 2 Deadlifts @ 80-85% not T&G
2) 1 Rope Climb – legless or with legs
WOD B
2011 REGIONALS WOD 3
21-15-9 reps for time:
Deadlift 315/205lb
Box Jump 30/24″
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
30 Secs Hollow Rock
