WARMUP
3x
1 min cardio
5 KB DL
5 KBS
5 Box Steps/Jumps
5 DB Push Press
Then…
Barbell Warmup
STRENGTH
Deadlift
5-4-3-2-1-1-1…
Build to a heavy single. Keep track of your heaviest lift.
WOD
3 Rounds:
500m Row
12 Deadlifts (Rx+ 275/205) (Rx 225/155) (Fit 135/95)
21 Box Jumps
400m Run
21 Russian Kettlebell Swings (70/53)(53/35)(35/25)
12 Single Arm Push Press w/ KB – switch sides as needed
*Goal sub 25 min
POST WOD
Spend 5 minutes on a skill that you need to work on
