WOD NOTES
The dead lifts will be performed with a slower eccentric and increasing loads. The lowering phase, back to the floor will be slow and controlled working to find the best position. The sled should be moderately loaded and walking backwards to feel the glutes and hamstrings.
Fitness and Performance
Dynamic prep
Toe reach series x 6’s
Band leg lifts x 6
Band good mornings x 12
Dead lifts
8-8-5-5-3
Sled Drag x 200′
(walking backwards)
Rest 3-4 minutes
Sport
Dynamic prep
Indian club circles x 20
Dowel pass thru’s x 6
Russian baby maker x 3
Empty bar prep
Muscle + Power + Snatch + OHS + Sotts press
5 sets
Snatch doubles AHAP
5 sets
Tall jerks (from shoulders) x 3’s
5 sets
Panda pull + Hang clean + Jerk AHAP
