DATE – Wednesday Feb 20th
Warm up:
Dynamic gym lengths (include some crab walk / alligator / bear crawl)
Mobility:
PNF Hamstring stretch
Tech & warm up the Deadlift with 3 sets of 5 (touch and go) – not for max load, perfect mechanics
Review other WOD movements
WOD A)
A1) 5 minutes cap: Complete 5 rounds for time: (0-5m)
225/155 lb Deadlift x 8
Toes to Bar x 10
(Rest remainder of 5 once finished / time cap for max reps)
Rest 3 minutes,
A2) 5 minutes cap: Complete 4 rounds for time: (8m-13m)
10 Ring Dips
12 Box Jumps (30/24”)
Rest 3 minutes, (16m-21m)
A3) 5 minutes cap: complete 3 Rounds for time:
12 Ball Slams (40/30lb)
15 Pull-ups
WOD B)
3 rounds:
30s Front Plank / 30s R side plank / 30s L side plank / 30s Rest
