Prehab:
Monster Walk
Banded Good Mornings (PVC pipe)
Pigeon Stretch
Strength:
Take 18 min to find a 5RM of:
Dead-stop Deadlift
“Newton’s Cradle”
3 rounds for time:
25 Wall Balls 20/14
12 Ball Slams 40/30
12 DB Push Press 45/25
Post WOD:
Light Bike/Row to flush lactate
Pigeon Stretch
Roll Quads
Now is the time to see where we are on our deadlifts. We have done a ton of work leading up to this. We are just past midpoint in the cycle which will culminate with the CrossFit Total in December.
The wod is meant to be another sprint wod. Don’t pace this one, go get it! Scale the weights so that you can go unbroken or as close as possible.