Deadlift & Wallballs

Announcements

HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

1 minute stations (15 second rest) 4 times:

rowing

air squats

sit ups

lunges

Weightlifting

As a group review Deadlift standards with PVC.

3 Rounds Rotating:

Group 1: Deadlift x5

Group 2: Farmer Carry x 20 meters

Group 3 (if needed): Row x 75 meters

Deadlift (5-5-5)

Slow and steady keeping good form.

Metcon

Review movement standards

Metcon (Time)

In teams of 2 for time:

42-30-18 of

Wallballs

Situp w/Medball
One partner working at a time. Note: For the situp, the medball must hit the ground behind you and then chest pass to partner.

Game

Ab Mat Pizza Delivery Tag

Stretch/Mobility

Group Stretch

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