A
Deadlift
with an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Stiff legged Deadlifts
5 Front Squats
get one set of plates on the bar, just to get the bar off the floor
4 No Touch Deadlifts
5 sets of 2 “no touch” Deadlifts
16 – 18 min
B
WOD Primer
TOES TO BAR
10 Scap retractions
5 Kip Swings
5 Hanging Knee Raises
5 Kipping Knees to Chest
5 Toes to Bar
BURPEES OVER THE BAR
4 Hops over the bar
2 Burpees
2 Burpees over the bar
PRACTICE ROUND
4 Toes to bar
4 Deadlifts
4 Burpees over the bar
5 min
C
AM’RAPPING
AMRAP15: 8 T2B
8 DL (75/55kg)
8 BF Burpees
*Score= rnds @ reps
Goal is to be moving throughout this one so scale T2B if needed if you are breaking them down to doubles or less and same with DL
