WARM UP – MOBILITY
Leg swings, trunk rotations, 3 position bow, floor sweepers, hollow / arch holds
Then 1 round:
20 Walking lunges
15-20 Banded Good Morning (thick)
30s/side Banded Palloff hold (thin)
—
2 rounds: (moderate – heavy KBs)
10 Double KB Sumo deadlift
100ft farmers carry
10 Double KB suitcase deadlift
100ft Double KB front rack carry
– rest 30-45s between rounds –
WOD A
Every 3 minutes x 4 sets:
10 Banded Deadlifts @ ~40-45% of 1-RM
Keep these feeling light and smooth today, add light banded tension as needed but maintain good bar speed on each rep.
Lower and re-set for each rep, no touch and go.
WOD B
TEA FOR TWO
Complete 2 rounds for time:
750/600m Row
25 Toes to bar
100ft Double Kettlebell front rack walking lunge (24/16kg)
– Rest 4 min between sets –
Score time to complete minus 4 min rest (and possible 4 min stagger for heat 2)
ACCESSORY
Accumulate for time/quality (in as few sets as possible):
2 mins of parallette L-sit or tuck-sit hold
3 mins of static hanging from a pull-up bar
4 min of wall sit (thighs parallel to the ground, shins vertical)
