Friday December 30, 2022

Warmup

250m Row

10 BB RDL

10 BB Bent Over Row

10 BB Good Mornings

10/side Banded Monster Walks

10 Banded Hollow Body Pull Downs

10 Kip Swings

Mobility

Wall Hinge Stretch :30

Banded Shoulder Distraction :30/Side

Skill/Strength

50 toes to bar in fewest sets possible

5 minute cap.  Your score is the number of sets it takes.  Best possible score is 1.  Modify by doing hanging knee raises or a v-up variation.

Then, spend some time warming up the deadlifts in the WOD.

WOD

Christine

3 rounds:

500m row

12 deadlifts (bodyweight)

21 box jumps

F:  21 kb swings instead of deadlifts

P1:  as written (this is the RX for this workout)

P2:  .75 BW deadlifts

C:  1.25x BW deadlifts

C+:  1.5x BW deadlifts