Tuesday 9/6

Warm Up

400 Run

Then

3 Rounds

12 Bird Dog (6 each side)

6 KB RDLs

6 Empty Bar Deadlifts (Build off of this for a deadlift review)

:15 Strength

Deadlift

5×5 @75 of 1RM

 :35 WOD

Rinse ‘N’ Repeat

(Originally a swim and ski event. Ski will sub for the swim; sand bag cleans sub for the ski)

 8 Rounds (16 minutes)

Every 2 minutes

200m Ski 

8 Light Sandbag Cleans

*Add 2 sandbag cleans each round for 6 rounds, then complete as many sandbags cleans as possible for rounds 7 and 8.

Modifications:

Ski can be scaled to 150 M

Add 1 sandbag clean each round

:55 Cool Down

Seated Straddle