WOD 190403

1. Warm Up + Mobility

(10 mins)

Alt OTM * 8 (2rds):

  • Station 1: 12/9 Bike or Row

  • Station 2: 30-50 DUs

  • Station 3: 10 Slow Glute Bridges

  • Station 4: Mobility Station

Mobility Stations:

  • 1: Walkouts

  • 2: Hand on the toes good morning

  • 3: Side Squats(heel on the ground)

  • 4: Inchworms

2. Skill

(20 mins)

4 Rounds:

Deadlift

  • 3-5 reps @ 20X1

  • Rest 20s

  • Handstand Push-Ups x Max Reps

  • Rest 3 mins

3. WOD

“Dead Broke”

AMRAP 5:

Buy-In: 50/35 Calorie Row

  • 12 Deadlifts (61/43kg)

  • 8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

  • 8 Deadlifts (70/48kg)

  • 8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

  • 4 Deadlifts (84/61kg)

  • 8 Box Jump Overs (24/20)

*25+/20+/15+