Wednesday, august 4th, 2021

Coach led warm up 

Lacrosse ball mobility 

Then, 

7 min amrap of (not for score):

5 barbell hang deadlifts

10 barbell bent over row

5 high jump squats

10 back extension or superman extension 

WOD

Complete as many rounds as possible in 7 minutes of:

5 hardest-effort pulls on rower for distance

3 deadlifts

Women: 215-lb. deadlift or 77% of 1rm 

Men: 315-lb. deadlift or 77% of 1rm

Post rounds/ reps completed and total meters to Wodify and whiteboard 

Cool down

3 rounds of:

:45 sec plank hold

10 reverse hypers

Then,

Spend 5 min on foam roller