Tuesday- April 23rd

Weekly Warm-Up

+ Today's Warm-up Movements:

*Warm up Deadlift to workout weights

A. 4 sets of: (8 minute cap)

Split Stance RDL x 8 each leg @4011 (barbell or DB)

Ab Wheel or Barbell Roll Outs x 10-12

B. “Play Dead”

AMRAP 5:00

Buy-In: 600 Meter Run (to stop sign)

12 Deadlifts (185/135) (135/95)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:00

Buy-In: 400 Meter Run

9 Deadlifts (225/155) (155/105)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:00

Buy-In: 200 Meter Run

6 Deadlifts (275/185) (185/135)

6 Lateral Barbell Burpees

Compare scores to July 10, 2018

C. Buy-Out

Posted Hamstring Stretch x 1:00 each

+ one more stretch from "Running" MobilityWOD Poster

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