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