Warm-up: 3 rounds of 10 KB Swings, 10 KB SDLHP, 10 KB Goblet Squats. Dynamic Stretch
Strength: Deadlift
3 Reps EMOM for 10 min.
Build to your WOD weight.
Mix in some tire flip over the course of the 10 min.
WOD: DRAG AND DROP
For Time:
6 Rounds
10 Deadlift 50% 1RM
1 30m. Sled Pull 90/60
200m. Run
1 30m. Sled Pull
5 Tire Flips
Athletes must go in this order.
Stagger the start so everyone can stay in order.
Pull the sled one length of the course before and after the 200m run.
Scale by doing fewer rounds of this workout.
Icing: Saddle 2 min. Pigeon 2 min. Each Side Saddle 2 min.