Tuesday, August 20th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 lateral Lunges
6 Toe Grab Squats
4 Bird Dogs
Strength
Lower Body Accessory:
3 Rounds:
10-12 Sumo Deadlift (50-60% of 1RM)
10 Front Rack KB Step Ups ea. leg (20″ box)
30 Banded Good Morning

*rest 2 mins between sets but not between.
WOD
21-15-9
Deadlifts (225/155)
Wall Balls (20/14)
Box Jumps (30/24)