Thursday 8/15/19

Warm up: 3 Rounds
10 KB DL (recommended 70/53)
10 SA swings (total reps, practice switching every 2 reps, recommended 35/25)
Jog to end of fence and back

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)

WOD: For time, 15 min cap
50, 30, 20, 10
Single arm KB swings (Rx 53/35, Scaled 35/25, total reps, switch as needed)
200 ft shuttle at the end of ea round (4 x 50 ft)

Accessory: 4 Rounds
 8 x Rower bridge + hamstring curl
30 sec straddle sit hamstring stretch