Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Set up empty bar bench and wait for coach's review
Strength / Skill
A. BENCH PRESS: 4X8 AHAP
B. DB ROW 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
DEADLIFT - 50
50 Deadlifts
275/185, 225/155, 185/125, 155/95
* every time you break complete 5 burpees (must have full hip extension)
Coaches Choice Finisher
