Wednesday December 9th- Deads, Toss, Throw, Fly!

 

Wednesday December 9th- Deads, Toss, Throw, Fly!

 

Pre Work- 3x

8x SL BB RDL (each)

8x Partner Glute Ham Raise

8x Cossack Squat (each)

Accumulate 3 min Weighted Plank (NO elbows)(15#-45#)

 

WOD-

Buy In: 500m Row

5x Deads (205/155#)

15x Medball Side Toss (each side)

4x Deads

15x Supermans

3x Deads

15x Medball Side Toss (each side)

2x Deads

15x Wall Balls (14/20#)

1x Dead

15x Wall Balls

2x Deads

15x Medball Side Toss (each side)

3x Deads

15x Supermans

4x Deads

15x Medball Side Toss (each side)

Score= For Time.

Post Work- Cool Down jog.  Pick 2 main areas and stretch and roll!