Hill sprints.
Mobility and dynamic warm up
- Get the body ready!
- warm up to first set of deficit deadlifts
Deficit Deadlift 3.3.3.3.3
Stand on 45# plates
WOD
9 bar muscle-ups
21 push jerks, 115/75 lb.
7 bar muscle-ups
15 push jerks, 115/75 lb.
5 bar muscle-ups
9 push jerks, 115/75 lb.
*Can sub ring MU or jump MU on bar or rings. Sub 2x pull-ups for beginners (18, 14, 10)
Stretch/Hydrate
