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

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