Glory Board WOD

DT - 5 rounds of;

• 12 deadlifts
• 9 Hang power cleans
• 6 push jerks

rx weight 155/105 or approx 60% max Hang clean THEN 1000m row for time PureFit 5 Rounds 12 KB Deadlifts 9 Hang med ball cleans 6 med ball press rest 2 min 500m row for time MWOD Pre-WOD: Clean shoulder warm up - place a light band around the rack about waist high. Hook a hand through the end and step back to create a little tension. Bring the banded arm from by your waist into the hang position. Then transfer into the front rack position.  Repeat 10 times or until the muscles on your shoulder blade are good and warm.  Then repeat on the other side. Post-WOD:  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. This will stretch the hamstrings and reduce soreness after deadlifts.