(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec BB slow Romanian deadlifts, 30 sec wall squats.
6 Rounds of work 3 min / rest 1 min (24 min total)
3 DB (50's/35's) or BB Floor press (100/70)
3 Deadlifts (225/155) Scaling options: (205/135) (185/105) (155/95)
*Increase floor press by 3 reps every round (DL stays at 3 throughout workout).
*Start where you left off from the previous round.
Post WOD: Mobility
30 sec on 10 sec off: 2 rounds of:
Child’s Pose stretch, Pigeon stretch (both legs), Wall Figure Four stretch (both legs), Couch stretch (both legs), Wall straddle stretch, standing skin the cat (just 20 sec)