Warm Up: row/run; 10 pvc pass thrus, windmills, good mornings, ohs, RDL's, lateral lunges; 5 inchworms, 10 mc RDL's, 10 mb slams
Skill: RDL
*slow and controlled
*back in extension
*slight bend in knees
*ROM dependent on hamstring flexibility
Warm up and. . .
RDL 5-5-5-5
WOD: Leg Cranks
24 squats
24 alt lunges (tot)
24 split jumps (tot)
12 jump squats
200 m "run"
3 RFT
Post: max weight and time
Coach Nick with the megaphone -- scary
Skill: RDL
*slow and controlled
*back in extension
*slight bend in knees
*ROM dependent on hamstring flexibility
Warm up and. . .
RDL 5-5-5-5
WOD: Leg Cranks
24 squats
24 alt lunges (tot)
24 split jumps (tot)
12 jump squats
200 m "run"
3 RFT
Post: max weight and time
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