Pre WOD:
Deadlift:
3 sets*5 Deadlift 70%-RIR 2+3 Box Jump (High)
Right after 5 Deadlift go to the box and do 3 High Boix Jump
WOD:
EMOM 12 min:
1, 10 Front Squats 65%+ (RIR 2)
2, 10 (Weighted) Push Ups (RIR 2)
3, 8/8 SA KB Row (RIR 2)
4, Rest
15 min Amrap:
10 Toes to Bar
10 Russian KB Swing 24/16 kg (52/35 lbs)
10 Air Squats
10 Goblet KB Reverse Lunges 24/16 kg (52/35 lbs)
– Rest 30 sec
Post WOD:
3 Rounds for quality:
25 Banded Lat Pulldown https://youtu.be/SifD_2Q6DUY
12/12 Single Arm Bicep Curl on GHD https://youtu.be/GxH3s_qVOSs
Increase either rep or weight from last week
Monthly Challenge Mobility Video: SPINE
https://www.youtube.com/watch?v=kuUBiVu8vNE
