Wednesday March 2, 2022

Warmup

1:30 Bike/Row

10 Box Step ups (Total)

10 WB Deadlift + Squat Clean + Reverse Lunge (5/leg)

10 Lateral Step ups (Total)

10 Dead Bugs w/ WB https://www.youtube.com/watch?v=-VzpCuWhaNw

10 Box Jumps

Mobility

Front Rack Stretch on Box 1:00

5 Jefferson Curls https://www.youtube.com/watch?v=XmuaXl1lMV4

Skill/Strength

Front Rack Lunge 4x8

If front rack is difficult, do back rack or kb goblet lunges.

Then, spend a few minutes warming up for the deadlifts in the WOD.

WOD

20 deadlifts

30 box jumps

15 deadlifts

50 wallballs

10 deadlifts

70 air squats

5 deadlifts

F:  kb sdhp 25/20/15/10

P1:  185/125

P2:  135/95

C:  225/155 or more; 60 heavy wallballs; 90 air squats