Prep

1) 1 round:

Foam Roll lats & glutes 60s each

4 Spiderman Lunge each

1 Band Chicken Wing Stretch each

2) 3 Rounds

6 RDLs

6 Front Rack Reverse Lunges total

10 Straight Arm Band Lat Pull-down

A.

Lower Barbell Complex: RDL + HPC + FS + FR REVERSE LUNGE

4 x 8 each. 

OT2:30

– build in weight

– Exceed top weight from last week.

– Do all the lunges on one leg and then switch.

– Essentials: use DBs

B.

Open WOD 15.1

AMRAP 9:

15 T2B

10 Deadlifts (115/80)

5 Power Snatch (115/80)

– If you’ve performed this before try to match your previous score. 

– Goal = complete T2B in manageable sets so fatigue does not set in early.

-Essentials: Hanging Knee Raises