WARM UP – MOBILITY
Big dynamic warm-up + stretch (hip, hamstring, mid-line)
Review WOD A and give 8-10 min to warm-up Back squat + Deadlift to working weights
CrossFit.com Hero WOD: PK
Complete 4 rounds for time:
10 Back squats (225/155)
10 Deadlifts (275/185)
– Rest 2 minutes between each round –
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).
Cool down, Rollout, stretch.
See you at our 6 year anniversary party this afternoon!!