Please be smart with today’s workout. It’s a tremendous amount of volume in regards to Dead Lift load. Please only do the Advanced version of this workout if you are at that level. The modified version will give you a great workout. Get after it!
Fitness-Strength-Community
WARM UP:
500 M. Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Inch Worms
10 Scorpions
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 Assisted Glute-Ham Extensions
10 Supine BB Row
10 BB O.H. Split Squats (Your Choice)
LIFT:
Back Squat
3 @ 70%
4 × 3 @ 75%
WOD:
“G.G.4” (MODIFIED)
AMRAP 13
10 Dead Lift (225/155) (205/135) (185/125) (165/115)
5 Muscle Ups
10 Dead Lifts (255/175) (225/155) (205/135) (185/125)
5 Muscle Ups
8 Dead Lifts (285/195) (255/175) (225/155) (205/135)
5 Muscle Ups
6 Dead Lifts (315/215) (285/195) (255/175) (225/175)
5 Muscle Ups
4 Dead Lifts (345/235) (315/215) (285/195) (255/175)
5 Muscle Ups
2 Dead Lifts (375/255) (345/235) (315/215) (285/195)
Max Effort Muscle Ups w/ Time remaining.
*Sub. C2B Pull Ups for Muscle Ups.
For Advanced Athletes Only:
AMRAP 13
10 Dead Lift (225/155)
5 Muscle Ups
10 Dead Lifts (255/175)
5 Muscle Ups
10 Dead Lifts (285/195)
5 Muscle Ups
10 Dead Lifts (315/215)
5 Muscle Ups
10 Dead Lifts (345/235)
5 Muscle Ups
10 Dead Lifts (375/255)
Max Effort Muscle Ups w/ Time remaining.
POST WOD:
Roll & Mobilize