WARM UP – MOBILITY
500m Run, Row or 1000m Bike
Dynamic Hip / Hamstring stretch + Glute / Core activations
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Partner up and warm-up back squat and deadlift to working weights.
WOD A
36 REP JAMBOREE
Complete for time:
4 rounds of:
9 Back squats (225/155)
200m run
– Rest 3 min –
3 rounds of:
12 Deadlifts (275/185)
200m run
– Rest 3 min –
2 rounds of:
18 Burpees
200m run
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Scale BS and DL weights to ~60-65% of 1RM
Score is time to complete -6 min of rest.
Partner up with someone to share a BS bar on a rack. Stagger start by 1 min.
Each partnership may have a second barbell set up on the floor for the deadlifts.ACCESSORY
3 rounds: rest as needed
6-8/side x Single leg Romanian deadlifts
8-10/side x Curtsy lunge box step downs
30-40 Banded good mornings
