WOD Friday 09.13.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:

2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps

Warm Up:

Tabata Style 9 Alt rounds
20s of Work 10s of Rest
KB Deadlift
No Push Up Burpees
KB Swing

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps

Every 90 seconds x 3 sets
4 Bar Facing Burpees
5 Deadlifts

* Build to your workout load.

 

WOD

AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (185/135)

*L2 – AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (155/105)
*L1 – AMRAP in 12 minutes
8 Bar Facing Burpees
12 Deadlifts (Moderate up to 135/95)