WOD 180914

1. WARM UP

1rd:

  • 20 Scapular Push-Ups
  • 20 Air Squats
  • 20 AbMat Sit-Ups

2. MOBILITY

  • Back

3. SKILLS

20min E2MOM:

  • Deadlift
    • Set 1-2: 8 reps@60%
    • Set 3-4: 6 reps@70%
    • Set 5-8: 4 reps@80%
    • Set 9-10: 3reps@85%

4. WOD

FT:

  • Buy-in: 1,000 Meter Row
  • then 3 Rounds:
    • 21 Deadlifts (45/35)
    • 15 Lateral Barbell Burpees
    • 9 Push Jerks (45/35)