Monday 7.27.20

Mob:

Alt Bird Dogs x5e + Side Plank Hold x20s

EMOM x 9

Min 1: Box step up x 5 each or Box jump x 5

Min 2: Plank x 30 s

Min 3: 3 each side PVC Hip Hinge

Skill: Deadlift Tech

1x5ea on coach call on PVC and Empty barbell

• ½ rdl

• ½ rdl to mid shin to DL

Strength: 3 rounds

10 Empty Barbell Deadlifts with pause Mid shin for each one

15 each side Plank hip raises

20 Alt 1 DB Rev Lunge (10e)

WOD: 5 RFT

Version #1:

10 DB hang clean and Jerks

20 Box jump or step up

Version #2:

10 DB Swings

20 Box Step-Ups

Modifications:

1. DB Clean and Jerks - DB Hang Clean - DB Swing

2. Box Jumps - BSU