Friday September 16, 2022

Warmup

2:00 Bike/Row

10/Leg SL RDL

10 Squat Jumps

10/Side Lateral Box Step Ups

10/Side Bird Dogs

3/Side Turkish Get Up

Mobility

Pigeon Pose on Box :30/Side

Calf Stretch :30/Side

Skill/Strength

AMRAP 5:

Single Unders

*3 burpees every time you get tripped up or stop to rest

Write your score on the board.

Then, spend some time practicing double unders and getting warmed up for the deadlifts in the WOD.

WOD

Deadlifts 9/12/15

Box Jumps 15/18/21

Double Unders 50/75/100

F:  KB SDHP 15/18/21 instead of deadlifts; single unders

P1:  225/155

P1.5:  185/125; DU reps 45/60/75

P2:  135/95; DU reps 30/45/60

C:  255/175; DU reps 75/90/115

Then (optional)…

Toes to Bar 10/8/6/4/2

Situps 20/16/12/8/4