Warm Up
- 100 Meter Run
- 15 Second Hollow Hold
- 10 Reverse Lunges (5 Each Side)
- 5 Inchworm to Push-ups
Broomstick/Barbell
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Press & Reach
- 5 Romanian Deadlifts
- 5 Front Squats
Movement Prep
Deadlift – Empty bar
- 5 Knee to waist dead lifts
- 5 shin to waist dead lifts
- Build to weight
Box Jumps
- 8 Box step Ups
- 4 Box Jumps
Toe to Bar
- 4 Kip swings
- 4 Knee Raises
- 4 Toes to bar
WOD – For Time
21-15-9:
Deadlifts (102.5/70)
Box Jumps (24/20)
Toes to Bar
*scaling options
reduce weight
reduce box height/Step Ups
Knee raises/SitUps
