Friday, November 8
WOD
Warm-Up:
10 Leg swing
10 Cossack squat
4 Inchworm lunge
10 Superman
2 Wall walk up
10 Floor slide
10 Top down deadlift
Warm-up deadlift
WOD:
A) For time:
9 Deadlift (Rx-255/175, Scale to 70-80%)
9 HSPU (Scale to pike push-up or seated DB press)
15 Deadlift (225/155, scale to 60-70%)
15 HSPU
21 Deadlift (185/125, scale to 50-60%)
21 HSPU
*15 minute cap.
B) 3 RFQ:
6-10 Hamstring walk out
20 Banded lateral monter walk (10 Left/10 Right)
*9 minute cap.
Mobility: (To be performed after class or at home)
:30 Child’s pose
:30 Puppy dog
1:00 Straddle
1:00 Forward fold
