WARM UP – MOBILITY
2 rounds:
60s Row
15-20 Banded good mornings
6-8/side Single leg RDL
10-15 Hollow rocks
6-8 step down box jumps
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Posterior chain floss (green band)
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Warm-up deadlift to final working weight, then back off and start WOD A
WOD A
DEAD BROKE
In 5 mins, complete:
50/35 Calorie Row, then AMRAP of:
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
– Rest 5:00 –
In 5 min, complete:
35/25 Calorie Row, then AMRAP of:
8 Deadlifts (225/155)
8 Box Jump Overs
– Rest 5:00 –
In 5 min, complete:
20/15 Calorie Row, then AMRAP of:
4 Deadlifts (275/185)
8 Box Jump Overs
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Combine total AMRAP reps for a score (not including row Cals)
Scale DL weight to ~45/55/65% of 1RM (sets should be unbroken to start).
(Workout courtesy of CompTrain)
ACCESSORY
Cool down, roll out, stretch, socialize
Work on a weakness
