01.30.17

deadlift Warm Up Lunge w/Twist Walking Knee Hugs Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4 High Knee Running Buttkickers Vertical Jumps x 8 reps

1 length lateral walk with band 15 banded air squats 1 length lateral walk with band :30 fire hydrant Iso hold each side

Skill: Find today's heavy Deadlift Every 1:00 for 5:00 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 1 rep @ 75% 1 rep @ 80% then... Every 2:00 for 10:00 1 rep @ 85% 1 rep @90% 1 rep @ 90-95% 1 rep @ 95+% 1 rep @ 100+%

WOD: 5 Rounds :30 work for max reps :30 rest Burpee box jumps TTB