WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
3 Sets
10 Banded Good Mornings 
10 BB Bent Row (Underhand Grip)
8e Single Leg Glute-Bridges 
LIFT:
Deadlift
4 x 3
*Build for the wod
WOD:
“DEADPOOL”
13 Min. Cap
10 Deadlift (185/125) (155/105)
6 Bar Muscle Ups 
10 Dead Lifts (205/135) (165/115)
5 Bar Muscle Ups 
8 Dead Lifts  (225/155) (185/125)
4 Bar Muscle Ups 
6 Dead Lifts  (245/175) (205/135)
3 Bar Muscle Ups 
4 Dead Lifts  (265/185) (225/155)
2 Bar Muscle Ups 
2 Dead Lifts  (285/195) (245/165)
Max Effort Bar Muscle Ups w/ time remaining.
*Sub. Burpee C2B Pull Ups
**Score = Total Reps


FIT
SKILL:
3 Sets
10 Banded Good Mornings 
10 BB Bent Row (Underhand Grip)
8e Single Leg Glute-Bridges 
LIFT:
Deadlift
4 x 3
*Build for the wod
WOD:
AMRAP 13
10-8-6-4-2
Deadlift (135/95)
Bar Facing Burpee
*In time remaining M.E. Cal. Row
**Score = Total Reps


AT HOME
SKILL:
3 Sets
10 Weighted Good Mornings 
8e Single Leg Glute-Bridges 
LIFT:
Sumo Deadlift
4 x 10
*Use what you got
WOD:
AMRAP 13
10-8-6-4-2
SDHP
Burpee
*In time remaining M.E. Run for Distance

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