Monday, March 13th WOD

Warm up:  4x40 Partner bike followed by thoracic and lumbar mobility then 3x8:

Lunge with weighted rotation

Russian KBS

Barbell Push press


 

Wod prep:  Build the Deadlift to 90% of 1RM

-Handstand prep (shoulder taps in plank position, seated DB press, kick ups, inverted holds and pike push ups)


 

Level A. WOD “Diane”

For time 21-15-9

-Deadlift

-HSPU

 

Level B. WOD

For time 15-12-9

-Deadlift

-HSPU

 

Level C. WOD

For time 15-12-9

-Deadlift

-Burpee over the bar

Time cap for all is 5 minutes

Post:  As a group 800m jog followed by static stretching

-Sampson, Pigeon, Down/up dog, scorpion, knee into belly