Doug Young
WUWOD
5 Min AMRAP of:
6 Single Leg KB Deadlifts
*each leg
12 Supermans
30 Sec Plank
WOD 1
In 15 Min
Build to a heavy 1 rep deadlift
*This weight should be around 80-90% of your 1RM
*This shouldn’t be so heavy that you fail a lift
*We will use this weight in WOD 2
WOD 2
EMOM for 20 Mins
1 Deadlift @ above weight
*Focus on great form through all lifts
*If the weight isn’t starting to feel heavy around minute 10 you’ve gone too light
Additional Work
30 Mins before class
For time:
30 Strict Muscle ups
*10 min cap
PART 2
10 mins after the WOD
4 rounds for time of:
25 GHD Sit Ups
3 Rope Climbs
400m Run
*14 min cap