WOD: Saturday, July 26, 2014
(A) Soft Tissue Work (5 min)
(B) GymNASTY mobility
(C) Demo and short Practice
- Banded Deadlifts
- Good Mornings
- Bent Over Barbell Rows
- Bent Over Kettlebell Rows
(D) 5x10 Banded Deadlifts @ 40-55% of 1RM Deadlift (one set about every 2 minutes)
This is a dynamic effort. If you're not moving fast, the weight is too heavy or the band is too thick.
(E) 5 x10-15 Good Mornings (One Set every two minutes)
(F) 5 x10/Side Bent Over Kettlebell Rows, Each set followed by
- 8-10 Weighted Barbell Rows
- 15 Push Ups
- 25 Sit Ups
- Rest 90s, except on last run where you will run 400m for time
Kris. Wheelbarrow up ramp. Photo by Rafael Vega