TUESDAY 10/23/18

WARM UP 2-3X

1 min Row 

1 min Bike

10/10Spider-Man lunges

10/10Lateral lunges

1 Inchworm + Push up(5-4-3-2-1 Push up)

10/10Windmill

10 Airsquats

10 Banded Pull Thrus

 

3RNFT

Conditioning prep

Build up

3 Deadlifts 135/95 

3Front Squat 95/65

3 Deadlifts working weight

3 Front Squat to working weight

 

PARTNER WOD FOR TIME

Partner 1)does 21 DL &21 FS then Partner 2 goes 21&21 switch back partner 1 does 15&15 then partner 2 Goes

WOD for Total Time 

21-15-9

Deadlift

Front squat 

*RX 

DL 225/155

FS 135/95

*Intermediate

Deadlift 185/125

FS 115/75

*Scale 

DL 155/95

FS 95/65

ACCESSORY

:20/:20 Each Sorenson Hold

10 hip extension to glute ham raise

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