23
Sep
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.