10.2.24 WOD

10 Mini band lateral walks
20 Mini band glute bridges
10 Deficit calf raises
:10 dead hang
:20 Row

Then…
Strength
12 Min to complete

Then..
3 -4 Sets:
8 Deficit RDLS slow and controlled
1 Max set of chin-ups
Rest 60sec between sets

Use a 2-3” deficit, the bar should be moderate weight. The focus is a deep stretch without compromising position. Control your descent, and actively squeeze your glutes and hamstrings to stand back up.

We want at least 6 full range chin-ups, if you need a band to get more than 6..use one!

Then…

For Time:

800m run buy in:

into 4 Rounds:

12 Deadlifts 135/95 or 185/125
18 Wall-Balls
42 Double Unders or 63 Singles