wow-monday

W.U. Group 5-8 mins

Specific/Dynamic: 3 Rounds of

  • 10 x Supermans w/ 2 sec pause
  • 10 x Good Mornings (Unloaded bar)
  • 10 x Mechanically sound Deadlifts (Unloaded bar)

Strength:  Deadlift

  • In 4 sets Build to a challenging 10 repitions

W.O.D for time complete the following

30-24-18

  • Alt Hang DB Clean and Split Jerk 50/35
  • Pushups
  • DU’s or 2 x Heavy Rope Singles