Friday
Warmup) 2 Rounds:
8-15 GHD hip extensions
6-10 hanging straight leg raises – parallel to ground/hollow body, focus on active shoulders
50’ straight leg bear crawl
15-20 straight leg deadlifts
Mobility) Banded hamstring stretch lying down: 60 secs per leg
WOD A) (Wendler) Deadlift – 20 mins:
6-8 reps @ approx. 50%
4-6 reps @ approx. 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD B) With a partner, complete the following for time:
800m sandbag run 1 x 70/45lb together, change whenever you like
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3 Rounds:
30 axel bar deadlifts 225/155lb
30 burpees
*Split work evenly, breaking sets up however you like
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800m sandbag run
