maz

WARM UP:

500 M. R0w

10 Pass Throughs

10 Good Mornings

10 Back Squats

10 Inch Worms

Then:

Hip Mobility

SKILL:

3 Rounds (At a walking pace)

8 Assisted Glute-Ham Extensions

8e Meadows Row (Your choice)

**This is exercise is designed to gain lat activation in the Dead Lift.

ADV. 1 Legless Rope Climb

INT. 1 Rope Climb

SCALED: 5 Rope Pull Ups / Rope Pull Up Negatives

LIFT:

Deficit Dead Lift 

60% x 8

60% x 8

65% x 6

65% x 6

*Stand on top of a 45lb plate. 1 under each foot.

WOD:

“MAZ”

10-9-8-7-6-5-4-3-2-1

Burpee Broad Jumps (6′)

*Complete 1 Rope Climb after each round.

POST WOD:

Mobilize & Roll

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