S/S/S:

pics courtesy of Crossfit HQ

Deadlift

5×5

Compare to 5Aug

Should see an increase per set from 6 weeks ago.

WOD:

5 Rounds for Max Distance

– 1 Min Walking Lunge w/ Kettelebell in any position(53/35)

– 1 Min Suitcase Carry with KB (can switch sides anytime during minute)

Measure out the distance from white line to white line. Go back and forth and  keep track of number of trips. Take that number x distance=score

X-tra:

4 Rounds not for time:

12 Reverse Hyperextension

20 banded good mornings

Video courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue Reverse Hyper.

Video courtesy of DeFranco’s Gym.  Banded good mornings very simple, yet very effective, exercise to help strengthen the hamstrings, glutes and lower back.

Hang from pull up bar – accumulate 4 minutes