Warmup:

2:00 Row

10 Iron Cross

5 Back Roll to V-Sit

10 Alt V-Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 15 Aug

Video courtesy of Starting Strength.

We continue our re-test week with one more attempt at our Deadlift 5X5. Just like you did on Monday, aim to go heavier per set than you did on 15Aug.

WOD:

21-15-12-9-6-3:

Toe2Bar

Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.

Today will for sure tax your core, but not only in the Toe2Bar.  To keep from a back strain in the Devil’s Press, keep the core engaged!

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Iron Cross Hold – 1 min per side

Cobra Pose – 2 Min