Thursday September 24th

General Warm-Up:

400m Run

Mobility:

Banded Hamstring Stretch, Quad Stretch – 1 minute per leg.

Warm-up 2:

2 Rounds – 5 Slow BB DL, 10 Situps,100m Run.

Part 1:

Deadlift Warm-Up: Every 2 minutes for 4 sets – 3-4 reps, adding weight. Build to WOD weight

Part 2:

“Mr Joshua”

5 RFT of 400m Run, 30 Weighted Situps, 15 Deadlift.

RX 250/165, 30/30,L2 205/135, 25/25, L1 155/100, 20/20, Sc 115/65, 15/15

Scale:

Run => Row, WSU => No weight, DL => KB DL

Cooldown:

Roll Hamstrings, Lower Back.

Notes:

Heavier than normal DL. Hold DB on Chest for SU.