WOD

Tuesday, March 12th

03/12/2019

WARMUP:

 

3 Rounds (8:00 cap):

 

10 Thoracic Spine Rotations

 

8 Barbell Jefferson Curls

 

8 Good Mornings

 

8/8 Alternating Back Rack Reverse Lunges

 

100m Run

 

 

 

Bracing Drill for Deadlift

 

 

 

 

 

STRENGTH/SKILL:

 

ON A 15:00 RUNNING CLOCK
Build to a Heavy 2 Rep Deadlift
*Build 15-20% heavier than the weight for the workout.

 

 

 

 

 

WORKOUT:
10 ROUNDS FOR TIME
6 Lateral Burpees Over Bar
2 Deadlift (Very Heavy, Athlete Choice)
12/10 Cal Bike
*20:00 Cap*