Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10 -12 GHD Hip extensions
- 10-12 Single Leg (alternating) KB deadlift (light)
- 10-12 Single Arm (alternating) KB full snatch (light)
Then
- DL/OHS progressions as needed to working load
WOD
For time: Reverse Ladder - Deadlift and Overhead Squats (115/75lb).
- 10DL 1 OHS
- 9 DL 2 OHS
- 8 DL 3 OHS
- 7 DL 4 OHS, and so on
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ROUTINE IS THE ENEMY.