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