Class WOD 2/12
Today's Blog
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Mobility: hamstrings, lumbar spine
Cardio: 2-3min row

Dynamic Warm Up & Movement Review:
KBS
Empty BB Good Mornings
Empty BB Deadlifts & review
Tuck Ups
Strength / Skill Work
No alternating today
DLs: Deadlift (Every :90 x 5 - 1 rep w/ :05 descent + 3 reps)
Deadlift up, then :05 descent, followed by 3 standard deadlifts w/o letting go of the bar. Trying to surpass weight done on 2/1
Abs: Tabata AbMat Sit Ups (AMRAP - Reps)
Tabata AbMat Sit Ups for total reps.

RX plus is hold plank position on forearms during :10 rest period.
WOD
WOD: Metcon (4 Rounds for time)
*Fitness & [Performance]*
4 Rounds - Each For Time
15 Deadlifts [@60% of strength]
15 AbMat Sit-ups
15 Slam Balls [30/20]
Rest 2:00

RX+
GHD Situps (all the way down / Games standards)