June 26, 2019 Posted on June 25, 2019 by glennstake a) WARM UP: 2 rounds 10 single leg deadlifts per leg 10 barbell goodmornings 10 lateral lunges 10 back extensions (supermans) Then, 1 minute per side – hamstring stretch on rig b) STRENGTH: Deadlift: 5 sets 5 reps at 55% OF 1RM c) WOD: The Donnamators Dirty Dozen 5 Rounds for time: 100 meter sprint 10 KB Swings 24/16 10 Ball slams 10 pullups 10 pushups 10 box jumps 10 Dumbbell Snatch (PER ARM – NO ALTERNATING) 10 wallballs (20/14–>10/9’ target) 10 deadlifts 185/135 (Rx+:225/155) 10 burpees 10 Double unders 10 situps Share this:TwitterFacebookLike this:Like Loading...