FRI 11/3/23 WOD

Warm Up - 3 sets:  100-m jog - 7 step-back lunges/leg - 7 single-leg KB deadlifts/leg - :30 plank hold – Build in load on the single-leg KB deadlifts - 1 set:  10 good mornings - 10 deadlifts - 10 Kang squats – Use an empty barbell - 5 sets:  3 deadlifts – Build in load to your first working set. – Rest 1:00-1:30 between sets –

Strength WOD – Deadlift – 3-3-3-3-3 (3 min per set)

WOD
9 deadlifts L3-225/155# L2-155/105# L1-95/65#
100-m double-KB farmers carry – Athlete chooses the farmers carry load. 

6 Rounds for time

Post WOD - 1:00 pigeon pose/side