WOD-9/18/18

September 19, 2018

Warm-up
• Tabata I, T, Y, M
3 rounds:
• 7 Star Stretches 
• 7 Mountain Climbers
• 7 Squats
3 rounds: 30 seconds 
• Couch Stretch 
• Pigeon Pose
Strength
Deadlift 
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 3 @ 70% 1RM
* 1 @ 80% 1 RM
* 1. @ 90 % 1 RM
* Test
Core
4 rounds:
• 10 Hollow Rocks 
• 10 Dragon Flys
Conditioning
3 RFT
• 3 Beast Makers 45/20
• 10 Alternating single straight leg deadlift * • 10 Alternating Bulgarian split squat *
* indicates 45/20 Dumbbell 

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