WOD Brief
METCON: The skill is sandwiched into the METCON today.
- Be smart as you increase in weight, Deadlifts must be accomplished unbroken.
- Sharing a bar will be necessary for most classes and most efficient.
- 2min of rest of greater is the goal.
- What the goal ISN’T is to take up the entire 4min, we want to maximize not only good form, but rest today. Smooth is fast!
“Hamstring Hoedown”
Every 4 min for 24min:
21/15 Calorie Row
10 Toes to Bar
10 – 8 – 6 – 4 – 2 UNBROKEN Deadlifts
- Build-in weight each round
Open/Performance – as written
Fitness – 15/10 Row, 5 Toes to Bar
Post Work/Recovery
2-4 Rounds:
10-15 Reverse Hyper (load should be 50% of your back squat or less)
20 Red Banded Press Downs
20 Red Banded Pull Aparts
10 Single Leg RDL (Dumbbell or body weight/you choose)