WARM UP – MOBILITY
2 rounds of:
45-60s Skipping variations
Dynamic upper + lower body movements / stretch2 rounds of:
15-20 Banded good mornings
10 Hollow rocks + 10 V-ups or tuck-ups
10 Bench dips + 15-20s dip extension stretch
8-10 Scap pull-ups + 8-10 Beat swingsWOD A
DEADLIFT X 10
3-5 min to warm-up, then:
Every 3 min x 5 sets:
10 Deadlifts (Light-moderate, smooth “touch and go” reps, 50% of 1RM max)
8-12 Ring dips (Sub bench/box dips)
8-12 Toes to bar

Working sets should be ~90s, less than 2min.
604 at home: Dumbbell or KB deadlifts, or weighted/banded good mornings (up the reps if needed), V-ups sub for TTB.WOD B
DOUBLEUNDER BURPEE BURNER
Complete for time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set

(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.

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