Thursday August 11, 2022

Warmup

2:00 Bike/Row

10/Leg SL RDL

10/Side Bent Over Row

10/Side Lateral Raises

5 Squat w/ Forward Press

10 Deadbugs

3 Negative Pullups

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Establish a 5 rep max deadlift

Write down your results.  We are starting a five-week strength program next week with percentages based off your five rep max.

WOD

10 rounds:

3 deadlifts

5 pullups

7 wallballs

F:  ring rows; 5 KB SDHP instead of deadlifts

P1:  255/165

P1.5:  225/155

P2:  185/125

C:  275/185; chest to bar pullups; heavy wallball