wod-thursday

W.U. Low back, T-Spine and Hip warmup

Active:  3 Rounds of

  • 10 x KB Behind the back 2 hands Good morning (light weight)
  • 20 x Upper body Arch contractions

Strength:  Sumo Deadlift

  • 5 sets of 5 @ 80% or 8 RPE

W.O.D 21-15-9

  • Deadlifts 225/155
  • Wall Ball 30/20