WOD Saturday March 16th

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlft x 10 reps (Bar)

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

2 rounds
100m run
5-7 Deadlifts (185/135)
3-5 Ring Dips
– Rest 60 seconds –

*Build to workout weight over the 2 sets

WOD

3 rounds for time:
400m run
21 Deadlifts (185/135)
15 Ring Dips

*Pack
3 rounds for time:
400m run
15 Deadlifts (165/115)
12 Ring Dips
*Pup
3 rounds for time:
400m run
15 Deadlifts (135/95)
9 Banded Ring Dips