04.19.17 Deads and Doubles

Warm Up:Lateral shuffle x 2 lengths 10 x hand plank to press lean (like you are going to get into a handstand) Grapevine shuffle x 2 lengths 10x squat jumps High hurdle karaokex 2 lengths 10 x single leg RDL x KB

Push Up Performance Focus= hand right underneath shoulder- screw hands into floor, rotate arms away from torso Hollow body push up with band x 6-10 reps x 2 sets https://www.youtube.com/watch?v=2X55JZxTPww&feature=youtu.be

Skill: weighted good mornings 3 sets of 5 reps @20% max back squat

WOD: 10:00 AMRAP 15 Deadlifts 185/135 50 DUs or 15 attempts 15 Deadlifts 225/155 50 DUs 15 Deadlifts 275/185 50 DUs max Deadlifts in remaining time 315/205