THURSDAY (11 FEB 2016)

Warm-up Focus:
-2-3 Min Row
-Inch Worms
-Air Squats
-Lower back stretching
-Glute / Hamstring stretching.



STRENGTH / SKILL (Deadlift).

(8 Second deadlifts)
4 x 4 x 4 x 4 x 4

*Start the deadlift, taking 4 seconds to reach full extension and 4 seconds to return to the floor.  Focus on maintain proper body position / not rounding back or shoulders, throughout.  Start with low to moderate weight and increase as able.


WOD

20 MIN AMRAP

-2000m Row Buy-In

Then with remanning time
AMRAP of
30 x KBSnatch (53/35)
30 x Box Jump (24/20)
30 x Wall Ball (20/14)  (10'/9')