WED 1/10/24 WOD

Warm Up - 1 set:  2:00 bike, row, or ski - 10 unweighted good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Deadlift:  Empty bar - :20 set up hold – 5 DL to knee – 5 DL to mid-thigh  - 5 DL - 4 sets:  3 deadlifts – Start light, then add load and lift every 1:00 –

Strength – Deadlift - 5-5-3-3-1-1 – Start at 75% of 1-rep-max – Build to a 1-rep-max deadlift.

WOD
30 double-unders
3 wall walks
– Rest 1:00 –

5 Rounds Total Time

Post WOD - :45 scorpion stretch/side - :30 standing hamstring stretch/leg