WOD A

1) Row 4-500m ~2min (big classes can start on either 1 or 2, then switch)

2) 8-10 each: Leg swings, Sampson lunges, iron crosses, scorpions

3) 2 rounds: 12-15 each:

Banded good mornings

Dead bugs

Glute bridges

Review / Tech: Deadlift

WOD A

DEADLIFT

20-25 min to build slowly to a heavy single or 1RM deadlift

WOD B

2,000 METER ROW

2,000 meter row for time

In remaining class time, warm-up with a short 2-300m row, then set up rower to 2000m count down and complete a single 2km row for time.

ACCESSORY

2-3 rounds:

8-10/side: bench supported KB/DB bent over rows

12-15 GHD hip extensions (weighted if possible)

45-60s Plank hold (weighted if possible)

– rest 60-90s between rounds

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