WARM UP – MOBILITY

2 rounds:

60s row

5 x Inchworm + 1-5 push-up ladder (or 1-2 each round if that’s too many)

8-10/leg x Single leg good mornings

12-15 Hollow rocks

Review / Warm-up: deadlifts + push-ups and warm-up to working weight for WOD A.

WOD A

DEATH BY DEADLIFT & PUSH-UP

Complete as many rounds as possible:

On the first minute complete: 1 Deadlift + 1 Push-up

On the second minute complete 2 Deadlifts + 2 Push-ups

Continue until you can not complete the required work within the minute.

Your score is your last completed round # + completed reps in your last round

Rx:185/125

Deadlift weight should be relatively light today, ideally no more than 40-45% of 1RM

Scale push-ups so that you can get over 10+ rounds.

WOD B

30S SPRINT / 90S REST X 8

Sprint Row for 30s / Rest 90s x 8 sets (16 mins)

– Score is total number of meters rowed across all 8 sets combined.

– record M rowed each set and combine for score.

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