Dec 28, 2016

 

a) WARM UP:

Row, ski erg, bike – 2 mins

8 min AMRAP:

  • 10 KB swings
  • 10 goblet squats
  • 10 birddogs
  • 10 empty bar glutes bridges
  • 10 beat swings

 

b) STRENGTH:

In a 10:00 window:

  • Build to a Heavy Set of 3 “Touch and Go” Deadlifts

 

c) SKILL:

In a 5:00 window:

  • Work on T2B technique
d) WOD:

3 Rounds:

  • 500 m Row
  • 12 Deadlifts (225/155)
  • 18 Toes to Bar

 

Scale as per your coach.

 

e) ACCESSORY WORK:

  • 3 rounds of 5 back extensions with 5 sec hold at the top

 

f) POST-WOD MOBILITY/RECOVER:

  • Roll T spine and glutes, adding 2 min pigeon per side

 

Posted in WOD