WARM UP / MOBILITY
Dynamic warm-up: Include some hamstring, low back, mid-line, and pec prep.
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5-7 min to warm-up deadlifts and set up for dips
WOD A
DEADLIFT X 5
EMOM x 10: (5 sets each alternating)
A1: 5 touch and go deadlifts
(Start at ~55-60% of 1RM and build as needed to a heavy but not absolute maximal set of 5.)
A2: 8-10 Dips
(Adv: Banded resistance ring dips / Int: Ring/Bar dips / Beg: bench/box/parallette dips)
WOD B
FIFTEEN MINUTES OF FUN!
Complete AMRAP in 15 min:
Run 200m
15 Ballslams (40/30lb)
15 Hand release push-ups
15 GHD Sit-ups (Adv/Exp athletes only – Sub Ab-mat sit-ups)
