Tuesday April 8, 2025

Warmup

200m row

5 no pushup burpees

10 lunges

5 no pushup burpees

5 inchworms

5 no pushup burpees

10 elephant walks https://www.youtube.com/watch?v=fnih_6w_JjA

 

Mobility

Banded hamstrings stretch 1:00/side

 

Skill/Strength

Work up to your working weight deadlift for the WOD

 

WOD

9 deadlifts, followed by:

Burpees 6/9/12

Double Unders 10/20/30

 

5 rounds of the above.  Each round begins with 9 deadlifts and proceeds to burpees 6/9/12 and DU 10/20/30.

 

Rest 1 minute between rounds.

 

F:  light barbell or 12 SDHP; single unders 15/30/45

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175; unbroken DU

Will Williams