Warm Up
Every 3 minutes on the minute x 3 rounds
10 scap pull-ups
10 band pull aparts
15 band good mornings
15 glute bridges
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks
Strength
Every 1:45 minute on the minute x 8 rounds
Deadlift x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps last week
WOD
Competitive: (30 min cap.)
For time
50 wall balls (20 / 14)
50 double unders
50 dumbbell deadlifts (60 / 40)
50 sit-ups
Performance: (30 min cap.)
For time
30 wall balls (20 / 14)
50 double unders or double singes (count misses)
50 dumbbell deadlifts (45 / 30)
50 sit-ups
Lifestyle: (30 min cap.)
For time
30 wall balls (14 / 10)
60 singes (count misses)
30 dumbbell deadlifts (30 / 20)
30 sit-ups