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