Thursday 8/1/19

Warm up: 2-3 Rounds, 9 min cap
15 DU’s (scale = 10 big singles + 10 fast singles + 10 penguin claps)
12 Cal bike or row
9 KB DL
6 KB Swings
3 Prying Goblet Squats

Strength: Deadlift
10 @ 50%, 5 @ 60%, 5 @ 65% (3 x 8 @ approx 70%)

WOD: “Swinging Annie”, 20 min cap
50, 40, 30, 20, 10
KB Swings (53/35)
Sit ups
DU’s

Accessory: 3 x 30 sec ea
Hamstring stretch
1/2 kneeling hip extension with overhead reach