Pre-Class Warmup: Row 1000/800
Try to focus on big strong pulls and driving through your entire foot. Take this time to work on technique.
Deadlift Primer:
2 rounds
5 glute bridge on foam roller
5 barbell good morning
5 stiff legged deadlift
5 single leg kettle bell deadlift
Strength:
Deadlift for load:
16:00 Running Clock…
Minutes 0:00 – 2:00: 5 reps @ 50%
Minutes 2:00 – 4:00: 3 reps @ 60%
Minutes 4:00 – 6:00: 3 reps @ 70%
Minutes 6:00 – 8:00 2 reps @ 80%
Then…
In 8:00 establish a heavy single deadlift
WOD:
RX:
For Time
600m Run
30 DB Box Step Ups 50/35 24/20″
40 Push Ups
400m Run
20 DB Box Step Ups 50/35 24/20″
30 Push Ups
200m Run
10 DB Box Step Ups 50/35 24/20″
20 Push Ups
16 Min Cap
Fitness:
3 Rounds
400m Run
20 DB Box Step Ups 35/20 20″
20 Push Ups