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
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3) 2 rounds: 12-15 each:
Banded good mornings
Dead bugs
Glute bridges
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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
