Thursday’s WOD – January 14th

DAY FOUR/ THURSDAY
Warm-up:
Row 1000 M

Mobility & Dynamics 
Trainers Standard
Mobility Work:
Thoracic Barbell Stretch 10 sec holds x 4
Deep Couch Stretch 10 sec holds x 4 each leg

Weightlifting Form:
Partner Deadlifts – How to achieve properly

PARTNER WOD/ MODERATE/ GW:
CAT ONE:
Complete as many rounds as possible in 16 minutes of:
Row, 500 m
then in the remaining time, AMRAP of:
20 Box Jumps, 20 in
10 Partner deadlifts (done lifting the bar together at the same time), 405/285 lbs
30 Push-ups
*partners split work in half. One partner works, one rests.

CAT TWO:
Complete as many rounds as possible in 16 minutes of:
Row, 500 m
then in the remaining time, AMRAP of:
20 Box Jumps, 20 in
10 Partner deadlifts (done lifting the bar together at the same time), 385/265 lbs
30 Push-ups

CAT THREE:
Complete as many rounds as possible in 16 minutes of:
Row, 500 m
then in the remaining time, AMRAP of:
20 Box Jumps, 20 in
10 Partner deadlifts (done lifting the bar together at the same time), 315/220 lbs
30 Push-ups

CAT FOUR:
Complete as many rounds as possible in 14 minutes of:
Row, 500 m
then in the remaining time, AMRAP of:
18 Box Step-ups, 20/16 in
8 Partner deadlifts (done lifting the bar together at the same time), 195/135 lbs
20 Push-ups

Cool-down:
Foam Roll – everything!

Heather May Labeda's photo.