Wod 15/08/18

Metcon

Every4minx 5 Rounds:

500m Row
5 Deadlifts @75-80% of your 1RM

Warmup to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go.

Accessory Work

Metcon (No Measure)

Extra credit if you choose:
3 sets of max effort reps:
DB Stiff Leg deadlifts with kbs/dbs
immediately into;
45sec. of side plank
15sec. rest
45sec. of side plank (other side)
Rest 1min.

*DB Stiff Legs:  Standing tall with a slight bend in the knee and pushing your butt as far back as possible. Do not round your back and keep trying to find that hamstring stretch. If you do it right, you shouldn't hit the ground