Friday
Warmup/Mobility)
2-3 mins Running Drills
Cat-Cow, Scorpion/Iron Cross, Lower Back stretches, Cobra/Abdominal Stretch
2 Rds: Hollow Holds & Superman Raises
P-chain Floss
WOD A) Deficit Deadlift: 3 reps EMOM x 10 mins @ 55-65%
-Use a weight that you can move fast with perfect technique
-Use the same weight for all sets
-No touch’n’go reps
-1-2” deficit depending on experience / flexibility – don’t add deficit if you aren’t flexible enough
WOD B)
B1) 3 Rounds for time:
15 Deadlifts Adv: 205/135lb – Int: 155/105lb – Beg 115/75lb (Weight should be comfortably unbroken for first round)
15/10 Strict Pullups (Guys/Girls Or Adv/Int-Beg)
-Rest 2 mins-
B2) 3 Rounds for time:
20 Ball Slams 40/30lb
20 Box Jumps 24/20”
