Monday 20200914

Warm-up (No Measure)

2 ROUNDS

10/10 Leg Swings
5 Bootstrappers
5 Inch Worms + Push-Up
5/5 Single Leg RDL

Into…

2 ROUNDS

:20 Hollow Hold
10 Good Mornings
8 Groiners
6 Up-Downs with Jump*

*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.

Extended Warm-up- Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Building to Heavy 5-Rep Deadlift*
MIN 2 – 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight)

Workout – Metcon (Time)

FOR TIME

10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*

*Ideally 6″ Above Standing Reach

(Score is Time)

Posted in WOD

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