5 a.m.er's Gettin' After those Deadlifts!

5 a.m.er's Gettin' After those Deadlifts!

TODAY’S W.O.D:

A. Every minute for 8 minutes:
1st minute: 3-5 Bar Muscle-ups
2nd minute: Slam-ball Get-ups, Right, 45s.
3rd minute: Slam-ball Get-ups, Left, 45s.
4th minute: 8 – 10m Shuttle Runs, or 45s.

B. 3 rounds for time:
800 meter Run
20 Slam Ball Get-ups (50#/25#), alternate sides
*Compare to 05/30/13.
Time CAP: 37 minutes

C. Mobility 101 @ 10:00am:
Point of Interest: The Thoracic Spine

D. Strength 101 @ 6:00pm:
1) 3 rounds of:
20 Weighted Hip Extensions
10 Behind the Neck press, controlled
10 Behind the Neck Pull-ups
     Partner assisted if necessary, controlled
10 Strict Dips, controlled

2)Straight-Leg Deadlift 10 sets of 5 reps.
Increase load. Rest 90 seconds between sets.
*Compare to 11/03/15.

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