10 Bird Dogs
Strength: 15’ to Complete 3 x 3 Bench Press @ 80%
WoD: 7 RFT
Round x Bodyweight Deadlift a) 3/4 BW b) 1/2 BW
Round x 2 HR Push ups
Coach’s Notes: On the first round, one deadlift, and 2 push-ups. Second Round, 2 deadlifts, 4 push-ups. All the way to the final round of 7 deadlifts and 14 push-ups. It’s a total of 28 deadlifts and 56 push-ups with a little less than a mile of running.
MOB: Roll Posterior Chain and IT Bands / Lax Pecs and Shoulders