Miercoles 28 Agosto

Warm Up

Mobility

Emom 8’

• 5 inch worm + 20 jumping plate
• (round 1: 5 jefferson curl + 10 scap pull, round 2: 5 monkey fucker + 10 ring row, round 3: 5 deadlift empty bar + 5 strict pull ups, round 4 : 5 deadlift small weight + 5 strict ou kipping pull ups)

Skill

Deadlift Load Increase  + test

Met Con

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

End Of The Wod

5×10 glute ham raise (back push up plyo)