“WB SPRINT” WOD 10/13/21

WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
LIFT:
Deadlift
*Build to 65%
3 x 3 @ 65%
WOD:
“WB SPRINT”
AMRAP 4
50 Wall Ball (20/14)
In remaining time:
12 Deadlift (135/95)
12 Bar Facing Burpees
Rest 2 Min.
AMRAP 3
35 Wall Ball
In remaining time:
9 Deadlift (155/105)
9 Bar Facing Burpees
Rest 2 Min.
AMRAP 2
20 Wall Ball 
In remaining time:
6 Deadlift (185/125)
6 Bar Facing Burpees


FIT
LIFT:
Deadlift
4 x 3
*Build
WOD:
AMRAP 13
50/40 Cal. Bike
25 Wall Ball (20/14)
25 KB DL (53/35)
25 Burpees


AT HOME
LIFT:
Deficit DB/KB Deadlift
4 x 8
*Build with what you got.
**Stand on top of something that gives you about 2-4″
WOD:
AMRAP 4
50 Squat Jumps
In remaining time:
12 Sumo Deadlifts
12 Burpees
Rest 2 Min.
AMRAP 3
30 Squat Jumps
In remaining time:
9 Sumo Deadlift
9 Burpees
Rest 2 Min.
AMRAP 2
20 Squat Jumps
In remaining time:
6 Sumo Deadlift
6 Burpees

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