Friday March 27, 2026

Warmup

1:30 bike/row/ski

5 no pushup burpee

5 hand release pushups

10 cat/cows

10 Glute bridges

10 barbell RDL

5 barbell good mornings

5 wide stance good mornings

Mobility

Banded hamstring stretch :30/side

Child’s pose 1:00

Skill/Strength

Tempo Bench Press 6-8x3

3 second descent, 2 second pause, 1 second back up.  Light to moderate weight, focus on control.

Then, warm up to your working weight for the deadlift in the WOD.

WOD

Deadlift 3/6/9/12/15

Burpees over the Bar 5/10/15/20/25

You must also do 30/24 ski cals at any point during the WOD

F:  KB SDHP 5/10/15/20/25

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more; burpee box jumps