Strength
10 Min to Complete
2-3 Sets
8 Windmills ea Side
10 KB Lateral Lunge ea Side
8 KB Front Sq with 3 Sec Pause in Bottom
..Then..
8 Min to Work Up In Weight, Complete...
3 Sets
5 DL (Increasing weight ea round)
5 OHS (Increasing weight ea round)
(Set Clock:18 Min)
WOD
"Manhattan"
21.15.9
Deadlifts 185/135
Overhead Squats 115/75
(TC if Needed)
Mod Key
P: 135/95, 65/45
RX: As Prescribed
C: 225/155, 135/95 (Actual Weight for this WOD)
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Scorpion Stretch