Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side
Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Bird Dogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
25ft Samson
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl
Technique & Review:
Deadlift
– Good Morning x 10 reps
– RDL’s x 10 reps
– Deadlift x 10 reps
Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps
3 sets to Build to Heaviest Load
5 Deadlifts
Foot Lock & Extend
– Rest 60 seconds b/t sets –
WOD
For time:
15 Deadlifts
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climbs
*Comp & L3 – Deadlift (275/195)
*L2 – Deadlift (185-225/135-155)
*L1 – Deadlift (Moderate Load up to 155/105) & 1 Rope Climb or 3 Stand to Lowers
Cash Out:
200m OH Waiters Walk
100m KB Front Rack Carry