Tuesday, Sept. 10, 2024

Warm up

2 Rounds-

2 mins Band Stretches :30 each (4 moves)

:30 bar hang

:30 Hole sit

:30 lateral line hops

:30 sprawl burpees

Then,

Abstractor

Pendlay Rows

2x8, 4x6 (added lbs.)

WARM UP FOR DEADS

WOD

7 mins to comple-

5x5 Deadlifts (heavy)

Then,

15 min AMRAP OF

3 rds of-

6 Deadlifts (155/225) Rx+=44#

9 KB Swings (35/53) Rx+=63#

And

3 Rounds of

6 Dead lifts

9 Goblet Squats

Then remaining time (if any)

6 Burpee Broad Jumps

9 Mountain Climbers

*** Please keep track of Rounds