imageSunday Aug 7
Warm up: 400m Run then … 3 sets of 10 air squats, 20 mountain climbers, 5 inch worms with push ups. (This is not a WOD just a nice easy warm-up)
Then complete the dynamic mobility:
15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness
A) Deadlift instruction x 10mins
B. Every 2 minutes, for 16 minutes (4 sets):
Station 1 – Deadlift x 6-8 reps @ 2011
Station 2 – Tempo Push-Ups x 10-15 reps @ 1111

C. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

Classic
A. Five sets of:
Deadlift x 6 reps – Suggested Loading – 60%, 65%, 70%, 75-77%
Rest 2-3 minutes

Build load over the course of the five sets.

B. “Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (155/125)
21 Box Jumps (24/20″)