Warm Up:
30 sec downward dog
30 sec upward dog
then 2 rounds
10 adductor rock backs (each leg)
50′ broad jumps
50′ bear crawl
Pre Game:
Warm up to starting weight of deadlift
WOD:
Every 3 mins for 24 mins.
500m row
10 burpees over the rower
1 deadlift
* score is total weight moved
(you choose the deadlift weight, you can tale as many attempts in that 3 minutes as you would like, however only the single heaviest will be added to your score)
After Party:
Glute smash