Deadlifts

Warm-up
400m run
than
15 air squats
15 push-ups
15 burpees

Than work on your hamstrings.

Strength
Dead lift
10-8-6-4-2

+

Good Mornings
3 sets x 10 reps  


NOTE:  The deadlifts will start out rather light and as reps decrease, the load will increase.  The good mornings should be rather light for all 3 sets.


WOD
8 Min AMRAP of;
3 wall walks/ wall climbs
8 deadlifts  @ 225/155
13 push-ups

NOTE: Scale the weight on the deadlifts as needed.  You should not be sacrificing any for on them.  They should be fast but clean.
For the wall walks/wall climbs go chest to deck and belly to wall.


Recovery
Please spend some time stretching your hamstrings and legs in general.  Otherwise your lower back will be hurting tomorrow and you wont be worth a damn.