Tuesday 2/5/19


Warm up:  3 rounds

3 inch worms (includes push up)

1 min bike or row

Then 3 Rounds

5 Deadlift @ 50%, 60%, 70%

1 wall walk

*additional DL warm up provided before WOD


Strength (After WOD): 3-5 sets Ring push up with press out – 6 reps,

3 press outs per side GHD hip extension – 6 reps, add weight as needed


WOD (performed first): For time, 20 min cap 15, 12, 9 DL (Rx 275/195, Scaled 225/155)

Deficit Strict HSPU (Rx 45 lb plate, scaled strict without deficit)

Then 1 mile run


Accessory: 3 x 30 sec ea Hamstring stretch Pec stretch