WARM UP:
3 Rounds
50 Single Unders
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a walking pace)
8E DB Split Squat (Your Choice)
5 Strict Ring Dips (Adv. Weighted)
5 Strict Pull Ups (Adv. 3-5 Strict Muscle Ups)
5 Ice Cream Makers (Beg. = Ring Swings)
LIFT:
Deficit Dead Lift
5 @ 60%
3 x 5 @ 65%
*Work off your Dead Lift 1RM. Stand with both feet on a 45lb. plate.
**Keep yourself technically sound.
WOD:
“VEGETA”
For Time:
50 Dead Lift (135/95) (115/75) (95/65) (75/55)
40 T2B
30 Cleans
20 HSPU (Adv. Strict)
10 Muscle Ups
*Muscle Up sub will be 20 Ring Dips.
POST WOD:
Roll & Stretch
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