Friday 3/30/18

Strength: Sumo DL
Warm up: 2 x 6 @35-40% to practice form, then
3 x 12
First set at approx. 50%, then adjust by feel
WOD: Partner Row, 18 min cap
3,000m for time, switch as desired
Accessory:
A) GHD hip extension and knee flexion
3 x 6-12 reps
*scale version if unable to complete 6, add weight only if able to compete > 12, tread lightly if new
B) Birddog
3 sets of 6 / side with 3 sec pause, focus on form