06.05.19

Warm up
3 rounds:
Run 100m
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side


Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 x banded pull thrus
8/side half kneeling reach
10x KB deadlift- put the KB inside the feet and lift with both hands on the bell


Primer:
4 rounds- not timed- athlete chooses load making sure to adhere to the tempo on the squats and the reverse sled drag (walking backwards while pulling the straps) should be a quick jog, not run. Add load appropriately.
8-10 reps tempo front rack KB squats 32x1
150' (pylon and back) reverse sled drag
Rest 2:00

WOD- 16:00 time cap so scale the run to 300m and the weight on the deadlift if necessary

4 RFT
400m Run
10 deadlifts 275/185 225/135 185/115
15 TTB or hanging knee raises