WOD: Wednesday October 25th 2017

Dynamic Warm up #2

Run to Police dept
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

Deadlifts

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%

 

Back

Good Mornings
3×5 choose a weight thats challenging
3 x 15 Reverse Hyper Ext (Box)
WOD
4 Rounds

20 Medball Sit & Trow 20/14
30 Double Unders
20 T2B