WARM UP – MOBILITY
Big dynamic warm-up + stretch (hip, hamstring, mid-line)
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Review WOD A and give 8-10 min to warm-up Back squat + Deadlift to working weights
WOD A
PK
CrossFit.com Hero WOD: PK
Complete 4 rounds for time:
10 Back squats (225/155)
10 Deadlifts (275/185)
Run 400m
– Rest 2 minutes between each round –
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Scale wights accordingly to heavy but safe loading. First 2 rounds should be unbroken.
Weights should be no more that 70% of 1RM
Partner up with someone using the same or similar weights to you. Share 2 barbells and stagger start by 2 mins.
Score is time to complete minus 6 min rest (and possible stagger time).
ACCESSORY
Cool down, Rollout, stretch.
See you at our 6 year anniversary party this afternoon!!
