Wednesday, January 19th, 2022

Coach led warm up

Foam roll

Then,

5:00 min amrap of:

10 Walking Hamstring Scoop Stretches

10 Leg swings / ea. Leg

10 GHD Hip Extensions or pause superman ext.

Then,

5 min to:

Work up to starting deadlift percentage

Weightlifting

Every 1:30 for 6 min of:

5 Deadlift (55%)

5 Deadlift (62.5%)

10 Deadlift (67.5%)

10 Deadlift (67.5%)

…then

1:00 Max Unbroken Deadlifts (67.5%)

* Score is total weight lifted + Max reps (1 rep = 1lb.)

Post total weight lifted+reps to Wodify and Whiteboard

LIFT B

5 Sets:

10 DB Front Rack Step-ups (low box)

15 DB Weighted Sit-ups

15 DB Side Bends / Side

15 Single-Arm DB Chainsaw Rows

Extra credit

5 Rounds For Time:

500/350m Row

– After each row, perform 2 double unders for each row pull taken to complete 500/350m

Recovery

3 Sets:

:30 Seated Hamstring Stretch / ea. Leg

:30 Press-up Stretch