WOD Blog

Tue, Sep 1 2015

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

9/1/2015 Deadlift then 21, 15, 9 WOD


(Time, Rx2)
Warm-up
Dots x 2
Zombie Walks (down and back)
Butt kickers (Down)
High Knees

Mobility
Inch Warms
Samson Stretch
Couch Stretch
Lax Ball to Glutes
Roll out Thoracic Spine

Strength
Deadlifts
4 sets at 3 reps (Increase in weight as you progress through your sets)

WOD
21-15-9 for time
Push Press 95/65#
KB Swings 53/35#
Burpee