WOD Deadlift Build to Heavy Set of 5 followed by…

Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts @ 50% of max up to (225/155) 20 Sit-Ups Max Burpees

Mobility WOD:

1. Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate foot 15-20 times.  Then bend knee and place thigh on chest. Pulling on band, straighten leg as much as possible. Relax. Repeat pulses 30 times.  For added benefit, band and distract hip too. Switch sides and repeat.
2. Glute and hamstring smash- place lacrosse ball on lateral glute where thigh and buttock meet. Roll onto that side. Place a medicine ball on the inner thigh for added tension. Contract for 5 sec, relax for 10 seconds. Repeat this cycle on sore spots.  Move ball down lateral thigh on hamstring, behind IT band. Spend 2-3 minutes on each side.