Wednesday 9/11/19

Warm up: 5 cone pattern
A) Forward / Back Pedal
B) lateral shuffle
C) Bear crawl / reverse bear crawl
D) lateral shuffle

Strength (After WOD): Deadlift
5 @ 50%, 4 @ 65% 3 @ 75%
3 x 3 @ 80+ %
2 x 8 @ approx 70%

WOD: 5 Rounds (1 Round every 3-4 minutes), 20 minute cap
5 Cone Suicide
*Build speed over first 2-3 sets, fastest round counts as score

Accessory: 3 Rounds
Banded lateral walk 50 ft ea direction
x 12 GHD hip extensions