Wednesday Jan. 6, 2021
Warm Up
Mobility:
Couch Stretch 1:00/Side
Downward Facing Dog 1:00
2:00 Row/Bike
15 Good Mornings
2 Rounds:
10 Glute Bridges
10 Cossack Squats
5/Arm Single Arm KB Swings
Strength/Skill
Deadlift
4x3
WOD (Strict 16-minute time cap)
For Time*
40 Wall Balls
40 Box Jumps
40 Wall Balls
*EMOM Deadlifts (starting at 0:00)
F: 30/30/30 reps; 3 DB Deadlifts
P1: 5 Deadlifts (225/155)
P2: 4 Deadlifts (185/125)
C: 50/50/50; 5 Deadlifts (225/155)
Post-WOD Cooldown/Mobility
Hamstring Stretch 2:00