STRENGTH
Deadlift, 4 x 4 at 70-80%, rest 1-2 minutes between sets
WOD
Level 1
Complete the Following for Time:
- Push-up x 30
- Kettlebell Sumo Deadlift High Pull x 35
- Abmat Sit-up x 40
- Box Jump Step Down (18/12) x 35
- Hang Dumbbell Snatch to Lunge (25/15) x 30 (15/side)
Level 2
Complete the Following for Time:
- Handstand Push-up x 30
- Sumo Deadlift High Pull (95/65) x 35
- Toe to Bar x 40
- Box Jump Step Down (24/20) x 35
- Dumbbell Snatch to Lunge (45/30) x 30 (15/side)
*Scale appropriately so you don’t get hung up on one movement – sub heavy kb sumo deadlift high pull if necessary.
DL: 185#
WOD: 12:39 (2 abmat HSPU, 21 T2B, 19 V-Ups)
315 9:27
>
295#
11:13
DL- 165#
WOD- 14: w/1 abmat, (last 8 to 2abmats) DB @ 25#, otherwise, RX