22.10.18

WOD
Deadlift (Build to Heavy Set of 3 15min)
Bodyguard (Time)
3 Rounds / 15 min:
25 Deadlifts 60/40
200 Meter Run
25 Wallballs 9/6
200 Meter Run

FIT

WOD WARM UP
## Dynamic Warmup
20 Easy Shuttle Runs
10 Medicine Ball Deadlifts

15 Moderate Shuttle Runs
10 Medicine Ball Strict Presses

10 Faster Shuttle Runs
10 Medicine Ball Slams

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Childs Pose on Medicine Ball – 1 Minute
## Squat Hold – 1 Minute

5 Front Squats
5 Push Press
– – – – – – – – – – – – – – – – –
5 Max Height Wallballs
– – – – – – – – – – – – – – – – –
5 Wallballs

1 Minute of 3 Point Hinge Drill*
5 Barbell Good Mornings
5 Hinges (Hip to Knee)
5 Deadlifts

### 1 Round
5 Deadlifts
50 Meter Run
5 Wallballs
50 Meter Run

CategoryWOD