WOD 17/08/2018

0. Warmup
12 Heavy DB OR KB deadlifts/ single leg
12/12 wallball hypers (lying with back on the floor, bring hip from floor and push away WB and pull back with hamstrings)
20 banded good mornings

A. Strength

Sumo Deadlift 4sets 5reps
work up to 5 reps heavy, no mixed
grip, no hook grip

each set directly into

15+ DB Thruster (nosebreathing only)

B. Conditioning
in teams of 4
1500 meter situp rowing in total
A: situp rowing aslap
B: DB KB Frontrack hold
C: 15+ heavy Sandbagsquats
D: 10/10 alternating Z Press with DBs

 
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