Throwback Thursday
Warm-up
2:00 on a jump rope
3 rounds
10 straight leg KB deadlift
10 Russian KBS
10 spidermen
5 inchworms
Mobility
Posterior chain prep
Strength
Deadlift – 3×5 adding weight each time
10 GHD sit-ups after every set
*make sure you are using proper form. If unable to perform to full range of motion, sub in weighted sit-ups.
WOD
“Whatcha dern?
18 min AMRAP
5 deadlifts (225/155#)
9 burpee slam balls
12 KBS (70/53#)
200m run/250m row
*alt each round
