Tuesday March 10, 2026

Warmup

1:30 bike/row

10/side halos

10 Cossack squats

10 lunge jumps

10/side RDL

10/side Gorilla rows

10 plank pull throughs

 

Mobility

Banded hamstring stretch 1:00/side

 

Skill/Strength

Work up to a moderate to heavy deadlift

 

WOD

Deadlifts 12/9/6

Box Jumps 24/18/12

 

Directly into:

 

Double Unders 72/54/30

Deadlifts 12/9/6

 

F:  KB SDHP 15/12/9; single unders

P1:  185/125

P1.5:  155/105

P2:  135/95; double unders 48/36/24

C:  225/155; DU 96/72/48

 

Then (optional)…

 

30/24 ski cals for time

Will Williams