4pm 1.5.21


50 Hindu squats

30 Prisoner Good Mornings

Practice/warm up wod movement reps x 5-10.


4 Slow and Steady Rounds:

30 Hold it Ring Rows

20 Dumbbell Deadlifts

10 Catch and Pause Wall Balls

2 Quick Rounds:

20 Plank Jack Burpees

15 Get-Ups

1 Chilled Round:

50 Deadbugs, 75 second plank, 60 seconds commando breathing

WOD Notes:  Select weights/ring row foot placement for four rounder that allows you to execute slow and focused reps with solid form.  Deadlift weight = 2 sets of 10. Hold top of ring row for a second.  Pause at bottom position of Wall Ball on each rep (1-1000, 2-1000) and ensure you’ve hit depth in squat with weight in your heels, ball held just in front of face with your chest up.  Don’t drive out and shoot for target until satisfied you’ve got it dialed. Slow is strong!