WOD NOTES
Segmented 16.4 on the menu today.
Learning to maintain solid DL posture under fatigue is today’s number one goal.
Fitness and Performance
15 minutes
Build up to a heavy 3 Dead lift
Then take 65% of that weight for the MetCon
13 minute AMRAP
10 Deadlift
20 Wall Balls 20/14
30 Calorie Row
20 HR Push ups
