WOD 190311

1. MOBILITY

  • Active Samsons

  • Banded good mornings

2. WARM UP

  • 200m run

  • 5 burpee broad jumps

  • 10 air squats

3. WL

Deadlift

5min warmup + 9mins E3MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. WOD

Kelly benchmark

5 RFT (25-min cap):

  • 400m run

  • 30 box jumps (24/20)

  • 30 WB shots (9/6)