THU 2/1/24 WOD

Warm Up - 2 rounds:  2:00 bike, row, or ski - :30 good mornings - :10 rest - :30 alternating Cossack squats - :10 rest - :30 alternating Samson stretches - :10 rest – Empty Bar Progression:  2 rounds:  :20 DL setup hold – 5 DL to the knee – 5 DL to mid thigh – 5 DL - 5 sets:  3 deadlifts – 1:30 per set (build up to working weight)

Strength – Deadlift – 3-3-3-3-3-3-3 (use the same weight across all sets – all sets should be a challenging 3 rep max)

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch