WOD Wed May 8, 2019

Warm-Up

Mobility: Low back smash 1:00/side
1:00 Superman/Banana
Then…
2 Steady Rounds of
12 Good Mornings w/Empty Barbell
6-10 Strict Pulling Variation (ring rows, pullups, or C2B)
12 burpees

Strength

Establish a 5RM Deadlift*

*keep track of this # as we will use this number going forward

Fitness

For Time:
4 Rounds
10 Ring Rows
15 Sit-ups
20 KB SDHP (55/35)

Performance

For Time:
4 Rounds
8 Pullup to T2B (a Pullup followed by a T2B)
15 Power Snatch (75/55)

Competition*

For Time:
4 Rounds
2 Rope Climbs
15 Power Snatch (75/55)

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

5 Rounds
:20 Max Effort Bike or Row
Rest 3:00 between rounds

Score is Total Calories