WARM UP – MOBILITY
Dynamic running / lower body warm-ups
Banded upper body activations (pull aparts, lat pushdowns, tricep presses ect.)
2 rounds:
12-15 banded good mornings
8-10 Beat swings
8-10 Bench dips
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Review/Tech: Deadlift & Power clean w/ empty barbell
Review other WOD movements for WOD A.
WOD A
EMOM x 16 (4 sets each)
1) 10 Deadlifts @ 50-60% of 1RM (smooth touch and go reps only – not a 10RM!)
2) 8-12 Toes to bar
3) 2-4 Wall walks
4) Rest
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Partner up to share bar/wall space and stagger start by a minute so you start on the DL
Focus on perfect form and positioning on the DL’s, use a good metcon working weight, no grindy or sloppy reps!
DEADLIFT X 10
WOD B
ELIZABETH (POWER CLEAN)
21-15-9 Reps for time:
Power Clean (135/95lb)
Ring Dips
ACCESSORY
3 rounds:
12-15 GHD Hip extensions
20-25 Banded tricep press downs
30-40 Russian twists (Med ball / Plate / DB)
– rest 60-90s between rounds
