WOD 09.28.18

Accessory work

Every 90 seconds, for 18 minutes (3 sets of each)

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg)

Station 3 – Barbell Glute Bridges x 6-8 reps

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Conditioning

Three rounds for time of

800 Meter Run or Row

40 Cossack Squats

10 Strict Pull-Ups or seated pull ups from a Barbell.

Make sure the bar is being pulled against the upright on the rack. You can also secure the bar with two small bands to the rack.

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