Friday September 17, 2021

Warmup

2 Lap Jog/2:00 Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

Lunges (Down)

Inchworms x 10

Duck Walks x 20

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

1 mile run

Go hard, we won’t do this again until 2022. 

Modify by reducing distance or by rowing 2000m.

Then, spend a few minutes warming up to working weight for the deadlift in the WOD.

WOD

3 rounds:

10 deadlifts

15 wallballs

Begin with 25 toes to bar; end with 500m row

F:  15 kb sdhp instead of deadlifts; 30 medball v-ups instead of toes to bar

P1:  225/155

P2:  165/115

C:  275/185; heavy wallball

Anyone remember this one?