Warm Up:
Coach Led Banded Hamstring Mobility and Low Back/Hip
Then 2 Rounds
:30 on :20 off
Banded Goodmornings
Banded Pull Aparts
Empty Barbell RDL’s
Active Bar Hang
Kip Swing
Skill:
Deadlifts
Take 90% of 1RM and complete
75% x 5
85% x 3
95% x 1+
*Be smart, no super heroes today. Solid clean reps. Looking to get anywhere from 1-5 on last set
WOD:
For Time:
25 Sit Ups, 15 Chest to Bar Pull Ups, 2 Deadlifts
25 Sit Ups, 15 Toes to Bar, 4 Deadlifts
25 Sit Ups, 15 Chest to Bar Pull Ups, 6 Deadlifts
25 Sit Ups, 15 Toes to Bar, 8 Deadlifts
25 Sit Ups, 15 Chest to Bar Pull Ups, 10 Deadlifts
Deadlift= 225/155
TC=20 Min