Thanks, everyone, for a great post OPEN BBQ. the food was great the friends even better.
Warm-up: 3 rounds of Bike 10 Calorie, 5 Slamball, 10 Deadlift, 10 sit-ups. Dynamic Stretch
Strength: SDLHP
4 Reps EMOM for 10 min.
Build to a heavy set of 4.
WOD: DEAD ON
For time:
Buy in – 40 Cal. Bike
25-20-15-10-5 Deadlift 155/125
5-10-15-20-25 Slamball 40/30
Cash-out – 40 Cal Bike
Icing: Lizard 2 min. ES then Saddle 2 min.