Warm up: 1 lap high knees, 1 lap shuffle, 1 lap karaoke, 10 kipping swings, 10 banded face pulls, with empty barbell 5 good mornings, 5 stiff legged deadlifts, with moderate weight on the bar do 5 sumo deadlifts
Strength: 3 sets of 3 deadlifts at 75%, 80%, 85%
WOD:
5 rounds for time of
run 200m
16 push ups
9 pull ups
Strength: 3 sets of 3 deadlifts at 75%, 80%, 85%
WOD:
5 rounds for time of
run 200m
16 push ups
9 pull ups
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