250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - staring with empty bar
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Lift: Dead Lift - 8 x 3 Reps @ 70% - EMOM
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WOD: 10 Rounds for time - 20 Min Cap! (Previously done on 10/09/17)
10 DLs - 95/65 L1, 135/95 L2, 185/135 L3
10 Knee Push Ups L1, Push Ups L2, HR Push Ups L3
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Superset: 1a. Stiff Leg Sumo DL - 4 x 8 reps
no rest
1b. Inverted Rows - 4 x 15-20 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts