Monday November 4, 2024

Warmup

1:30 bike/row

5 air squats + 10 squat jumps

5 no pushup burpees

10/side overhead press

5 no pushup burpees

10/side front raise

5 no pushup burpees

10/side RDL

Mobility

Hamstring rack stretch :30/side

Shoulder stretch on  rig :30/side

Skill/Strength

3 strict presses > 3-5 push presses

3-4 sets.  Choose a weight that will challenge you.

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

WOD

30 burpees over the bar

15 deadlifts

30 box jumps

12 deadlifts

30 burpee box jumps

9 deadlifts

F:  20 kb sdhp instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175