Warm Up X2

  • Jump rope x100
  • 10 OHS
  • 10 Push ups
  • 10 Jump Pullups
  • 2 samson stretch


  • Band hip capsule mobility :30 per side per movement test/retest with deadlift setup and squat positions
  • Band straight back in squat
  • Band straight back in lunge (oscillate)
  • Band straight back, good mornings
  • *Taken straight from mobilitywod.com

Weight Training

Deadlift: 40%x5, 50%x5, 60%x5


4 supersets, 1:30 rest:
Hanging leg lift x10
2 DB Stiff legged DL x10 (7-8RPE)

Then row 2k for time (compare to 10/24/2014)