Warm Up:
400m run
500m row
frog hops, duck walks,inch worms, bear crawls, crab walks
Take 5 mins to warm up to deadlift weight for WOD
WOD:
For time
20 deadlifts (275/185)
30 box jump overs (24/20)
40 kbs (50/35)
50 du
50 cal row
50 du
40 kbs
30 box jump overs
20 deadlifts
*20 min time cap
After Party:
30 secs of classic spinal twist, 30 secs posterior chain floss, then spend time on high glute smash