WOD Tuesday November 21st

– No Midday 3.0

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Glute Bridges
20s Plank Hold
25ft Bear Crawl

Warm-Up: (AMRAP in 6 minutes)
30 Dbl-Unders
10 Ring Rows
10 KB Sumo Deadlifts
5 KB Swings

Technique:

Review
– Deadlift

Warm Up sets

Every 2 minutes x 2 sets of:
Deadlift x 7 reps @ 40-50%

Every 2 minutes x 2 sets of:
Deadlift x 5 reps @ 50-60%

WOD

Every 3 minutes x 5 sets
Deadlift x 5 reps

*Build to a Heavy set of 5 or a new 5RM for the day.
*Rx – Start around 70-75% for your first working set.

*Pack
Start around 65-70% for your first working set.
*Pup
Deadlift x 5-7 reps
*Build to weight where you can focus on good technique
and feel comfortable.