Wednesday

Warm Up
4 minutes of run, row or bike
PVC Pass Thru’s
PVC Figure 8’s
Hanging Shrug
Push Up Complex
Upward Dog
Scorpions
Inch Worms
High Knees/Butt Kicks
Weighted Good Morning’s

Skill Work
Deadlift

Strength
3 x 5 of:
Deadlift

*Build up to a tough 5 reps, the goal here is 75%.

WOD
AMRAP 18 minutes of:

30 Double Under’s (modification: 75 single under’s)
10 Deadlifts (185/125)
10 Pull Ups (modification: banded pull ups or jumping pull ups)

*As always, good technique on the deadlift.

Share