WOD

Thursday, July 12th

07/12/2018

Warmup:

 

800m Run

-then - 

 

3x through:

 

  • 10 Barbell Good Mornings
  • 10 inch worms
  • 4 Rope Pullups 

-then-

 

60 sec Banded Hamstring Floss (each leg)

 

 

 

Strength:

 

Deficit Suitcase Deadlifts (standing on plate) 

 

Work up in weight to a moderately heavy set of 5 reps on each side

 

 

WOD:

 

3 rounds:

With a 4:00 window complete:

  • 200m Run

In remaining time, AMRAP of:

  • 5 Deadlifts (225/185)
  • 10 Box Jumps (24/20)

 

 

 

**Score is reps of DL &BJ