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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