Friday October 22, 2021

Warmup

2:00 Bike

10 Good Mornings

10/Leg RDLs (DB or KB)

2 Rounds:

5 Pushups

10 Squat Jumps

:30 Hollow Hold (Rings or Matador)

Mobility

Pigeon Pose 1:00/Side

Skill/Strength

Deadlift 4x2

Touch and go is ok but not required.  You can reset briefly between reps if you’d like.

WOD

AMRAP 14:

Dips 3/6/9/12/15/18

Double Unders 15/30/45/60/75/90

Deadlifts 3/6/9/12/15/18

6 round cap.  If you finish 6 rounds record your time.

F:  5 round cap; kb sumo deadlift high pulls; box or bench dips; single unders

P1:  185/125; matador dips

P2:  135/95; box or bench dips with feet elevated; DU reps 10/20/30/40/50/60

C:  225/155; ring dips