WOD Saturday 11.16.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss 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
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm

Technique & Review:

Deadlift
– Good Mornings
– RDL

10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –

 

WOD

For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –

*Comp
Deadlift (315/225)

*L2

3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –

*L1

3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –