WOD Saturday March 31st

– Midday 3.0 from 10:30am-12:30pm
– REMINDER the Gym will be CLOSED Sunday & Monday for Easter Long Weekend.

Mobility:
Pigeon Stretch x 1 minute/Side
Childs Pose x 2 minutes

Movement Prep: (AMRAP in 4 minutes)
10 Dead Bugs
10 Bird Dogs
25ft (Right) Banded Walk
25ft (Left) Banded Walk

Warm-Up: (AMRAP in 5 minutes)
10 KB Deadlifts
5 KB Swings
5 Burpees
10 Hollow Rocks

Technique:

Review
– Deadlift

Warm Up

1 set w/ Empty Bar
Good Mornings x 10 reps
RDL’s x 10 reps
Deadlifts x 10 reps

2 sets of:
Deadlifts x 5 reps @ 50-60%

2 sets of:
Deadlifts x 3 reps @ 60-70%

WOD

Every 3 minutes x 6 sets
Deadlift
*Set 1 x 5 reps
*Set 2 x 5 reps
*Set 3 x 3 reps
*Set 4 x 3 reps
*Set 5 x 1 rep
*Set 6 x 1 rep

*Build to a Heavy set in the 5 rep, 3 rep and
a single rep for the day.

*Pack
Same as Rx
*Pup
6 sets of
Deadlift x 3-5 reps
*Build to weight where you can focus on
good technique and feels comfortable.