5/8 Day#16

Warm up 

Lumbar Activation

RDL 

Good mornings

Single leg bridges

Super rocks

GHR

Barbell complex #1

3x

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

*Add weight each rounds

Skill

Movement standards

WOD

Fat Eddie

For Time

20 Back Squats w/155 m/225

50 meter Prowler Sprint w/90 m/180

20 Deadlifts w/205 m/315

50 meter Prowler Sprint w/90 m/180

20 Shoulder to OH w/95 m/135

50 meter Prowler Sprint w/90 m/180

GoFit

Single Arm DB Warm up

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB snatch

WOD

5x

20:40

-DB snatch

-Prowler

-DB goblet squats

-DB shuttle run