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
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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
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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.
