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Running for your life!

WOD:

400m run

21-15-9-3

Dead Lifts (225/155)

Burpees

800m run

15-12-9-6

Power Snatches (95/65)

Burpees

400m run


Warmup: 3rds

200m run

3 burpees

10 hip extensions

10 single leg RDLs (5 per side) (single straight leg dead)


Mobility: push-up to down dog, spidey, overhead wall, dislocates


After: 25 single leg hip extensions per side


*build to the weight you will use for the deads and power cleans

*sub DBs or KBs for both barbell movements if needed.


Zoom at 6 and 7am:

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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