Friday, January 21

WOD: - “The Back 40”

FT: Row Calories and Deadlifts

For time:

50/40 Row Calories

40 Deadlifts, 225/155 lbs

50/40 Row Calories

Strength (after WOD):

3 RFQ: Barbell Hip Thrusts and Barbell Hip Thrust Holds

3 rounds for quality of:

8 Barbell Hip Thrusts, pick load @2112

Barbell Hip Thrust Hold, pick load, 30 secs (hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 mins