Monday 5.8.17

 

CrossFit WOD

15 Min to Deadlift Heavy 3
or
3×3 Deadlift @ Moderate

5RFT:
5 Deadlift 275/ 173lb
10 Pull-Up
15 Kettlebell Swings 53/35lb
200m Run

* no more than 70% of 1 Rep Deadlift or moderate

3×20 Each
Banded Hamstring Pull-Down
Hanging Leg/Knee Raise
Dumbbell Row / 10 per side

Mobility:
2 Min Each
Seated Straddle
Pigeon
Child’s Pose

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SWEAT

EMOM: 5x
10: Sumo Deadlift

EMOM: 5x
12: Goblet Squats

EMOM: 5x
15: Stiff-Leg Deadlift w/KB at deficit

EMOM: 5x
30 sec: Weighted Plank

Partner Up; Alt
4x: 200m Sled pulls
4x: 200m Sprints