8 Cal Row
10 Plate ground to overhead
10 Good Mornings
2 sets 27-21-15 (21-16-12 for women)
Rest 3:00 between sets.- (the female reps apply only to the calories)
:40 OHHHH My Hammies!
Post WOD Accessory
KB RDLS (Try these with a single or two KB)
> Set up with feet hip width apart.
Shoulders retract back and down.
Knees bent slightly.
Hinge from the hip and maintain tension in the hamstrings.
Engage your lats! **Think** about squeezing a newspaper under your arms.
*Focusing on the posterior chain each rep. Squeeze belly button to spine.*
Single Leg Calf Raise
4 x 15-20 (each side)
While standing, elevate foot so that you can pass below parallel to the floor with your heel.
Drive through the big toe at extension.