7.10.19 Workout of the Day

830 AM Ladies

CrossFit

1.Romanian Deadlift + HS Hold On the 2:00 x 5 (5 Rounds): 5 Tempo Romanian Deadlifts

Tempo Romanian Deadlifts: 4s Negative, 1s Pause in bottom. Regular stand. In the time remaining in the window : 30 second HS Hold 2. "Sugar Daddy" For Time: 21 Deadlifts, 400m Run 15 Deadlifts, 400m Run 9 Deadlifts, 400m Run

Barbell Pounds - 225/155

3. Midline: 9 Romanian Deadlifts (45/35) 15 Weighted Glute Bridges (45/35) 27 GHD Sit-Ups Rest 2:00 between sets.

ICT

1. Conditioning

6 sets each for total reps P1 AMRAP 3:00 20/15 calorie row 20 abmat situps

INTO Max Devils Press (35's/20's)

P2 then completes above

SCORE= total team Devils Press

2.Midline: 5 minute static holds (:45/:15)

3.Cooldown: 800 m run