26.10.18

WOD
Deadlift (6RM)
15 min to build to Heavy Set of 6-4-2
Deadlift (4RM)
Deadlift (2RM)
Optimus Prime (AMRAP – Reps)
AMRAP 7:
Wallballs 10/6
3m/2,7m

On the Minute: 7 Deadlifts 100/70

Sc1:
Wallballs 8/4
7 DL 90/60

Sc2:
Wallballs 6/3
7 DL 80/50

WOD WARM UP
## :30 Seconds
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

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

## Pigeon Pose – 1 Minute Each Side
## Front Rack Stretch – 1 Minute

Establish Hand Position
5 Front Squats
– – – – – – – – – – – – – –
5 Push Press
5 Thrusters
– – – – – – – – – – – – – –
5 Wallballs
– – – – – – – – – – – – – –
5 Wallballs (Relax the Arms & Hear Breath)
5 Hip Hinges (Hip to Knee)
5 Deadlifts
– – – – – – – – – – – – – – – – – –
Build to Very Light Weight
– – – – – – – – – – – – – – – – – –
5 Deadlifts
– – – – – – – – – – – – – – – – – –
Breakout Into Groups For Heavy Deadlifts

## 1 Round
5 Wallballs
5 Deadlifts

CategoryWOD