Piccolo_Dragon_Ball

WARM UP:

400 M. Run or Row

2 Rounds

10 Inch Worms

10 Scorpions

10 Lunges

Then:

Mobility

SKILL:

3 Rounds at a Walking Pace

5 RDL’s @ 105% 1RM Clean

10 Strict TTB

10 Weighted GHD Sit Ups (Sub. 20 Sit Ups)

10 Ass. Glute-Ham Extensions

Then:

5 Min. of Rope Technique Work

WOD:

“PICCOLO”

AMRAP 20

15 Bar Lateral Burpees

2 Rope Climbs

15 Dead Lifts

*Dead Lift weight increases each round.

Round 1 – (135/95) (115/75) (95/65) (75/55)

Round 2 – (155/105) (135/95) (115/75) (95/65)

Round 3 – (185/135) (155/105) (135/95) (115/75)

Round 4 – (205/145) (185/135) (155/105) (135/95)

Round 5 – AMRAP at (225/155) (205/145) (185/135) (155/105)

POST WOD:

Mobilize & Stretch

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