200108 - “The Beach is This Way”


 

Warm up:
Cardio
Barbell Warm up
Deadlift Breakdown
 

Skill/Strength:
Deadlift
2 Rounds, increase weight on second round if you feel good.
5@70%
3@78%
1@86%
 

WOD: 5 Rounds for time/12min Cut-off
Rx:
10 Strict Ring Dips
10 Strict Pull-ups
Scaled:
10 Push-ups
10 Ring Rows
Sport:
Wear a 20lb vest if you have one

 

Mobility:
Ham Floss
Latband
Shoulder LAX

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