SAT 10/6/18 Strength – Deadlift – Open Gym – Partner WOD –

Warm Up 
2 Min Bike                                                                                  
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Bar Work
Deficit Deadlift(standing on 45# plate)– 10,8,6 – warm up

Deficit Deadlift 
3 x 5 (add weight each set)

Deadlift
5 x 5

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

PARTNER WOD
100 double unders
80 wall balls 24/20
60 power snatch 95/65
40 over the bar burpees
50 Chest to bar pull-ups
60 overhead squats 95/65
80 wall balls
100 double unders
—————————–
For Time