Buy In:12 reps: Cat/Camel, Bridges, Side-lying bridges, Supermans, Ab-mat sit-ups.
2x8 RDL's light (no heavier than 135 strong dudes). Really dial in your form here- flat back, vertical shins
3x5 Speed Deadlifts (this means weight should be very light). Focus on moving the weight quickly off the floor, lockout thoroughly at the top don't rush the weight back to the floor. Don't add weight each set. Execute with focus and intention. Rest about a minute between sets.
the above work should not take longer than 10 minutes.
5 sets of 3 reps progressive loading. 15 minutes
then complete as many rounds as possible in 7 minutes of 3 deadlifts@185/275 , 1 rope climb
In the event of rain, we're going to do a version of the .com wod from a few days ago. Goes like this:
7 minute AMRAP of 5 Pulls (please note this is not unbroken, simply five total pulls) on the rower of a 500 meter pace (please note this does not mean row 500 meters) of sub 1:40 for men, sub 2:00 for women
and 3 deadlifts at 185/275. You are welcome to scale up or down as needed (always-duh!).