10/9/17 Hamstring City

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Warm Up: 

Row 300m @ average 1k pace
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2 sets of:
Inchworm out + Grass hopper L / R + Inchworm in. x 2
Slow Push-up Negative + Cobra + D.Dog x 4
Reverse Lunge off 4″ Riser x 10 Alt
Staggered Stance Good Morning x 5ea w/ Bar.
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10 Deadlifts (95/65)
10 RDLs

Skill, Strength, or Mobility:

A) Deadlift: 4 x 4 @ 75% across E90Sec

B1) RDL: 3 x 10 @ 45% of 1rm deadlift
B2) Reverse Dbl KB Front Rack Lunge: 3 x 12
*Rest as needed on “B”

WOD: 

8 Minute AMRAP:
12 KB Hang P.C & J (6/6) (24/16kg)
8 Front Squats (95/65)
6 Lateral Burpees over the bar

L2: (20/12kg) & (75/50), Regular Burpees