Warmup:

Grab empty sled:

50 ‘sled push

10 Bow to Bends

5 Back Roll to V-Sit

50 ‘sled pull (keep butt low)

Bear crawl 25’

Reverse bear crawl 25’

10 Iron Cross

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

2X5 empty barbell deadlift

2X5 empty barbell good mornings

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time hitting good ol’ deadlifts!  As stated before, brace your core throughout the lift and don’t let the body roll forward.  Focus on driving the ground away from you rather than pulling the weight off the ground.  Aim to go heavier than the 5X5 week

WOD:

3 Rounds:

50′ Bear Crawl

50′ Sled Push (90/70)

 

Rest 3 Min, then..

 

3 Rounds:

50′ Reverse Bear Crawl

50′ Sled Pull (90/70)

 

Score= Total Time                         

Time Cap: 18 Min

The weight for RX is the plate weight you are adding to the sled (two 45# plates for guys, a 45# and a 25# for ladies).  The weight should not kill you.  You should be able to sprint with that weight.  This WOD is very doable in the time frame.

Scaling Options:

Sled weight -> 70/45 -> as needed

Cool Down:

Back extensions on GHD – 3×12

 

Banded hamstring stretch – 1 Min per side

Video courtesy of Barbell Shrugged