Friday WOD

Warm up

Dead Lift Skill- I made some training plates out of plywood for the younger guys.

7x3 Dead Lift

WOD

Obstacle course- ?? Rounds- Pictures to follow.

DEAD LIFT 7X3




























Check out the home made training plates.














Obstacle Course
5- Sumo Dead lift High pull
fast feet in ladder
one leg bound over small hurdles
dip under hurdles
zig zag left-right touching pylons
5 25lb dumbbell swings
jump up and spring off box
snake through cones
sprint to finish 20yds
Repeat 4 times








Sumo Dead Lift High Pull











Getting under.