***** DAY OF THE LIVING DEADLIFT!!!! Wear your costume to WOD in or one may be provided for you!*****
Warm-up: 3 min. partner wall ball toss – 1st minute = freestyle, 2nd minute = Burpee and toss, 3rd minute = Squat with the ball & throw
Mobility: Single Leg Flexion, Posterior Chain Floss, Banded shoulder distractions
Strength: Deadlift – 25 minutes to est a 1RM. Please remember the points we have been reviewing over the last few weeks: creating tension on the bar first and starting the movement with your chest first! Please wear long socks or Coach Skittles may cry…
Conditioning: Then for time, 12-9-7 reps – with 400 run between each round of:
- Power Clean (suggested weight 135/95lb)
- Burpee over bar
Time cap 15 min
