WARM UP:
500 M. Row
3 Rounds
10 Lunges w/ Pass Through
10 Good Mornings
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 Weighted BB Roll Outs
8e Meadows Row
8e Kneeling Landmine Press
10 Weighted Push Ups
LIFT:
Deficit Dead Lift
3 @ 55%
4 x 3 @ 60%
*Stand on top of a 45lb plate.
WOD:
“POWER OUTPUT”
4 Rounds
10 Dead Lifts (225/155) (205/135) (185/125) (165/115)
400 M. Row
*Tit for Tat with a partner. If no partner. Rest 1 Minute between rounds.
**Score equals total time.
Recent Posts
