WOD Brief
STRENGTH: 10min to build to a fast set of 3 for the day, mostly focusing on what will be a good weight for the workout. No singles!
METCON: Last accomplished Jan 5, 2018, the goal should be 3-4 rounds.
Strength
Deadlift
Build to a Heavy Set of 3
W.O.D
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
OPEN & PERFORMANCE – 245/165
FITNESS – 165/115
Post Work/Recovery
2-3 Rounds of:
10 Reverse Hyper + 10 Hip Extensions
20 Glute Bridges or 10 Barbell Glute Bridges