WOD Thursday 10.17.2019

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

Warm Up:

AMRAP in 4 minutes
“A” – Row
“B” – 2 rounds of:
5 Scap Pull Ups
7 Beat Swings
5 KB Swings

Technique & Review:

Deadlift
– Good Mornings
– RDL

3 sets to Build to workout weight
5 Cal Row
2 Burpee Pull Ups
5 Deadlifts
2 Burpee Pull Ups
5 Wall Balls
– Rest 1 minute b/t sets –

WOD

For time:
50 Cal Row
25 Burpee Pull Ups
50 Deadlifts (185/135)
25 Burpee Pull Ups
50 Wall Balls (20/14)

*Comp

For time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Deadlifts (225/155)
25 Burpee Pull Ups
50 Cal Bike

*L2

For time:
40 Cal Row
15 Burpee Pull Ups
40 Deadlifts (165/115)
15 Burpee Pull Ups
40 Wall Balls (20/14)

*L1

For time:
30 Cal Row
10 Burpees
10 Pull Ups
30 Deadlifts (135/95)
10 Burpees
10 Pull Ups
30 Wall Balls