WARM UP – MOBILITY
Quick dynamic/running warm-up, then;
2 rounds of:
15-20 Banded good mornings
10-12 Box dips
6-8/side Bird dogs (Slow and controlled)
60s plank rotation (20s side / 20s side / 20s front)
WOD A
DEADLIFT X 3
TALL BOX JUMP X 3
Every 3 min x 5 supersets:
3 Deadlifts (55-70% building to a heavy but smooth set of 3, not a 3RM!)
3 tall box jumps (1.1.1.) (re-set for each jump, challenging but safe height)
7-10 Strict Ring or Bar Dips
WOD B
OPEN WOD 14.3
Complete AMRAP in 8 min:
10 Deadlifts (135/95)
15 Box jumps (24/20″)
15 Deadlifts (185/135)
15 Box jumps
20 Deadlifts (225/155)
15 Box jumps
25 Deadlifts (275/185)
15 Box jumps
30 Deadlifts (315/205
15 Box jumps
35 Deadlifts (365/225)
15 Box jumps
—
Scale weights as needed, but attempt to add at least 10-20 lb each set. Weights must be changed by the athletes. Step up and/or down will count as Rx.
ACCESSORY
5-7 min east cool down (Bike or Row)
—
Reverse tabata parallette L-sit hold
10s L-sit hold / 20s Rest x 8 sets
—
Crossover Symmetry “Recovery” or “Iron Scap”
