MORGAN and DAVID
Warm-up:
Row 1 K
During the row athletes need to rotate into the front room for
2 sets of 10 Reverse Hyper @ 50 to 100lbs.
Dynamic Stretch
Strength:
Deficit Deadlift
(8)2 (4)2 (2)4
WOD: WOKNROK
14 min. AMRAP
3 Wall Walks
6 Deadlift 225/155
12 Hollow Rocks
Icing:
KOT – Tib Raises w/band, 20 Reps
KOT – Calf Stretch 1 min. each leg.
KOT – Reverse Sled Pull 2 lengths of the Box.