Thursday 12/5/19

Warm up:
Jog 400 or row 500
DT Review with empty bar

Strength: Warm up to WOD weight

WOD: Partner “DT”, 30 min soft cap
5 Rounds per person, must finish round and rest while partner is working
12 DL (Rx+ 205/145, Rx 155/105, Scaled 115/85 or as needed)
9HPC
6PJ

Accessory: Partition reps as needed, may add weight as long as as you
are able to perform at least 10 reps / set
GHD hip extension – 50 total reps
Push ups – 50 total reps

Notes: Partner DT allows for rest and is ideally performed as unbroken
rounds. There is no penalty for dropping the bar, but if dropped more
than twice in a round, the weight is too heavy. Rx+ weight should only
be used if athlete is capable of performing ALL sets unbroken at Rx
weight. Athletes may add weight to accessory as long as they can still
perform 10 reps with good form, however remind them that more is not
better, heavier is not better, better is better.