Tuesday October 6th

 General Warm Up:

200m run then 2 sets of 10 (each way) Band Walks, 10 Banded Good AMs, 10 RKBS (lighter weight)

Mobility:

Couch Stretch, Roll Lats – 1 minute per side.

Part 1:

Coach led DL warm up then 10 reps w/ empty BB.

Athletes then build to WOD weight in 4 sets of 3 reps.

Part 2:

4 RFT of 400m run, 20 KBS, 15 Deadlifts

Rx 225/155, 53/35, L2 185/125, 44/26, L1 135/95, 35/18

Scale:

KBS => RKBS

Notes:

For WOD today, steady grind, try to keep run times the same (1:45-2:30), unbroken or 2 sets on KBS, DL be 2 or 3 sets.Cooldown: Roll hamstrings