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

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