WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets
5e/side Shinbox Goodmorning
5 BB Jefferson Curls
5 Aipa Rows
8e/side BB Front Rack Reverse Lunge
Jefferson Curl: https://youtu.be/XQsA_8tk6-0?t=63
Strength
Every 2 Minutes x 4 Rounds
4 Pause Deadlifts (pause 1sec right below knee)
*Start at roughly 50-60% and build up as technique allows
Conditioning
For Time:
(Rx)
4-8-12-8-4
Burpee Box Jump Over (24/20)
Deadlift (155/115)
Toes to Bar
(Rx+)
3-6-9-12-9-6-3
Burpee Box Jump Over (24/20)
Deadlift (225/155)
Toes to Bar