201209 – “Captain Hinge”

Warm up:

Cardio

Dynamic Posterior

Dry Run

WOD: E4MOM for 6 Rounds

Score is your slowest round

Rx:

400M Row

10 Deadlifts (225/155)

Scaled:

400M Row

10 Deadlifts (20RM/55%)

Sport:

400M Row

10 Deadlifts (315/225)

Mobility:

Circle-up

Spine Roll