WOD for 070518

Movement Practice: Hinging (Deadlift/Rowing Practice)

Strength:

A1)Barbell Front Rack Split Squats (Not Rear Elevated)

3×8 each side- rest 20 secs b/w legs

A2) Tempo Romanian Deadlift

3×8-10 (same weight as Split Squat)

* Take 3 seconds to lower the bar down on each rep- Control!

3×16 alt. reps (each side = 1 rep)(load DB’s Suitcase style if needed)

Conditioning:

Every 4 Minutes x 20 Minutes (5 sets)

Row 25/20 Cals

8 Deadlifts (185/135)

12 Box Jumps (24/20)

8 Burpees

L1: 185/135, 25/20 cals 24/20

L2: 155/105, 20/16, 24/20

L3: 135/95, 20/16, 20/16 (step ups)

L4: 95/65, 18/14, Plate Jumps