Dynamic Warm Up- Mobility Prepare for:

Primer:
1-2 rds  working up to athletes wod lbs, of:
3 Squat clean
3 DeadLift
3 Bench

WOD:  LCF Test 3. Linda  
10-9-8-7-6-5-4-3-2-1 reps for time of:
DeadLift 265/185    
Bench press 175/115 
Squat clean 135/95  

Accessory Work
3 rds of max effort 1 Minute Echo Bike rest 3 minute between sets
3×3 Strict weighted Chin ups


Cool down:
Bike,walk or row 3-7 min. Mobility static holds
Leg Wall Stretch Hold 1-2 mins per side
Foam roll,body

 

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