Wednesday December 1, 2021

Warmup

2:00 Bike/row

10 Good mornings

10 Strict press

10 Bent over rows

5 Thrusters

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Strict Press 4x5 

Then, spend a few minutes warming up deadlifts.

WOD

450m row

30 deadlifts

450m row

60 wallballs

450m row

30 shoulder to overhead

450m row

F:  300m row; double DB or light barbell deadlifts and STO; 45 wallballs

P1:  185/125 deadlift; 95/65 shoulder to overhead

P2:  135/95 deadlift; 75/55 shoulder to overhead

C:  225/155 deadlift; 135/95 shoulder to overhead; 75 heavy wallballs

Combine options as desired.