Thanks to Coach Jack for making us some videos!! Just in case you were starting to miss us:)
GROUP PREP
2 min cardio
10 Worlds Greatest
10 Samson Lunges
10 IYT or banded PullAparts
10 KB/DB Deadlift
10 Swings
10 Shoulder to Overhead (pushpress, push jerk)
Barbell Warmup (if using a barbell)
STRENGTH
Barbell Deadlift
3 sets of 5
or
DB/KB Deadlift
3 sets of 10
WOD
Dumbbell “DT” (2 Dumbbells – 50/35)
5 Rounds for Time
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead
If you only have 1 KB or 1 DB or an odd object you can do this, or do single arm alternating.
POST WOD
400m run or 500m row for
MOBILITY
Foam roll back and lats (or stretch them if you don’t have a roller)
CrossFit Reserve 