Thursday February 1, 2024

Warmup

2:00 Bike/Row

5 No Pushup Burpees

10 Squat Jumps

10 Reverse Lunges

10/side Fire Hydrants

10 BB RDL

10 BB Good Mornings

10 Sotts Press (modify by using a PVC)

Mobility

Prayer  Stretch :30/side (use foam roller or yoga block)

Hamstring Rack Stretch :30/side

Skill/Strength

Practice one or more of the following:

1.      Overhead squat (or front squat) mobility (light OHS (with or without pause, sotts press, etc.)

2.      Max height jumps (onto a box or over a PVC – use the soft box (you know who you are))

3.      Deadlift warmup (work up to something moderate to heavy)

WOD Primer

2 rounds:

3 deadlifts

3 burpees

3 box jumps

WOD

AMRAP 15:

Deadlifts 2/3/4/5/6/7/8

Burpee Box Jumps 3/6/9/12/15/18/21

Cap of 7 rounds.  If you finish write your time on the board.

Choose a moderate to heavy weight for the deadlifts.  If you choose to jump, focus before jumping (be careful). 

F:  2x reps KB SDHP

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  275/185