THU 6/20/24 WOD
Warm Up - 3 sets: :40 run, bike, row, SkiErg (easy) - :20 run, bike, row, SkiErg (moderate-to-hard) - 2 sets: 10 dumbbell single-leg Romanian deadlifts/leg - 5 inchworm + push-ups - 10 wall ball front squats - :30 alternating dead bugs - 10 wall ball push presses - 4 sets: 5 deadlifts - 5 wall-ball shots (11/10ft) –
WOD
Every 2 Min
5 deadlifts L3-275/185# L2-185/125# L1-95/65# (you choose weight that allows you to go unbroken on deadlift throughout)
10 wall-ball shots L3-20/14# to 11/10ft L2-16/12# to 11/10ft L1-14/10# to 10/9ft
-Rest with time remaining-
8 rounds
Strength – Close Grip Bench – 10-10-10-10-10 (3 min per set)
Post WOD - 2 sets: :30 Samson stretch/side - :30 elevated pigeon stretch/side
