WARMUP
8 min AMRAP
1 min cardio
10 Hip Hinge
5 KB Deadlift
5 KBS
Then…
BB Warmup + Deadlift + Sumo Deadlift
STRENGTH
Sumo Deadlift
5-7-9-7-5
Not trying to set a max for your set of five, seven, or nine. The key is good quality work sets building strength with time under tension. Try not to drop the bar during the sets.
WOD
21-15-9
Deadlifts (Rx 225/155)
Cal Bike
STIMULUS: Fast and furious, with perfect form. Choose a weight that would allow you to do unbroken sets, if you had to.
OPTIONAL POST WOD
Midline:
30-20-10
Weighted Sit Up
:60-:45-:30
GHD Hold at Top of Hip Extension or Superman Hold
-Superset movements
CrossFit Reserve 