181009 - “Dead Dash”

 

Warm up:

Cardio

Barbell Warm up

 

Skill/Strength:

6x2 Deadlift

 

WOD: 3 Rounds for time/10min Cut-off

Rx:

10 Deadlift (225/155)

10 Burpees Over Bar

200M Run

Scaled:

10 Deadlift (50%)

10 Burpees

200M Run

Sport:

10 Deadlift (315/225)

10 Burpees Over Bar

200M Run

 

Mobility:

Circle-up Ham Twist

Pigeon

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