WOD
Mobility
BB Smash: Traps, Triceps, Forearm
Dynamic Warm-Up
Primer
2 Sets
1 Minute of Jump Rope
6 BB Aipa Rows
30sec Deadhang on Rig
Strength
Deadlifts and Banded Pull-up/Chin-ups
Perform 10 Band Assisted Pull-ups/Chin-ups, between each set of deadlift.
You may alternate between grips/position as desired.
Deadlift: 40/10, 50/8, 60/6*3
T&G reps, resting at least 1-2 minutes between sets.
Conditioning
For Time:
4-8-12-8-4
Curtis P’s (95/65) | (115/85)
*30 Double Unders (2x for Single Unders) | 50 Double Unders at the start of each round (5 Rounds total)
1 Curtis P = 1 Power Clean + 1 Lunge (each side) + 1 Push Press