WOD'S

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be "library" quiet. Goal is to build to heaviest 1
then match or beat your weights on the way back up the
ladder.

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must
touch the ground. Athletes must switch arms when DB is on
the ground.

OPTIONAL COOL DOWN
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody - swing leg w/ band across to opposite side.