Deads in a hero

Jan 14, 2022 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)

20 Banded Lateral Steps

10 Banded Squats

15 Banded Glute Bridges (pause @ Top)

:20 Side Planks

4 Cossack Squats

1 Round:

1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Deadlift (15 Minutes to a heavy Triple )

Metcon

Marston (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

405-lb. deadlift, 1 rep

10 toes-to-bars

15 bar-facing burpees
Details:

Set a Deadlift weight that you can hit in singles without failure!