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Thursday, July 21 2022

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Pause Deadlifts E3MOM

5 sets X 5 reps

(1sec Up, 2sec pause at Top, 3sec Down)

Team WOD

16min AMRAP:

Partner 1 – 11 Calorie Row or Bike
Partner 2 – Low Plank Hold
Partner 2 – 11 Calorie Row or Bike
Partner 1 – Low Plank Hold
Partner 1 – 11 Deadlifts 185/125 RX+225/155 MRX 135/95

Partner 2 – Deadlift Hold

Partner 2 – 11 Deadlifts

Partner 1 – Deadlift Hold

Partner 1 – 11 Toes to Bar

Partner 2 – Bar Hang

Partner 2 – 11 Toes to Bar

Partner 1 – Bar Hang

** Athletes must slap hands to switch/start**

Deadlift Development & Stretching

11 Left Leg Left Arm One Leg Kettlebell Deadlifts

11 Back Extensions
30sec Butterfly Stretch x 2
11 Right Leg Right Arm One Leg Kettlebell Deadlifts

11 Hip Extensions

30sec Straddle Stretch X 2

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