WARM-UP:
3 Rounds with Barbell
10 Each of Deadlift, Hang Clean, S2OH and Good Mornings
Dynamic Stretch
STRENGTH:
Romanian Deadlift
8 * 6 * 5 * 4 6 5 8
Build weight to set of 4 then keep it on through the set of 8.
* – Reverse Hyper
WOD: CRY ME A RIVER
For Time:
Row 500m
10 Thrusters 95/65
10 Wallballs 20/14
10 C2B Pull Ups
8 Thrusters
8 Wallballs
8 C2B Pull Ups
6 Thrusters
6 Wallballs
6 C2B Pull Ups
4 Thrusters
4 Wallballs
4 C2B Pull Ups
2 Thrusters
2 Wallballs
2 C2B Pull Ups
Row 500m
ICING:
Muscle-up Progression Work
KOT – Reverse Sled Pull
KOT – Reverse Nordic 20 Reps