Warmup: ROM, dynamic stretches, 10 good mornings with bar, 10 straight legged deadlift
Strength: Deadlift
Warmup: 5/5/3 @ 40/50/60% 1RM
Work: 1/1/1/1/1 find a new 1 rep max
WOD: Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees (jumping over the bar)
Men use 95 lb.
Women use 65 lb.
Scaled:
Men use 65 lb.
Women use 45 lb.
Cooldown: roll out and stretch
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