a) WARM UP:
3 rounds of:
- 10 kb swings – light
- 10 goblet squats
- 10 sit ups
- :20 sec wall stretch
b) WOD 1:
- 15 KB Swings (70/53/35)
- 15 T2B (scale: hanging knee raises)
- 10 KB Swings
- 10 T2B
- 5 KB Swings
- 5 T2B
- 800 m Plate Carry Run (45/35)
- 5 KB Swings
- 5 T2B
- 10 KB Swings
- 10 T2B
- 15 KB Swings
- 15 T2B
c) WOD 2:
On the Minute x 11:
- Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
- Minute 2 – 50 Double Unders (scale: DU attempts ONLY!)
- Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL
- Minute 4 – 20 AbMat Sit Ups
- Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL
- Minute 6 – Rest
On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side.
d) ACCESSORY WORK:
3 Sets:
- Max time handstand hold
- 3 rope climbs (15’)
e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
