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