Warm-up
Run a loop
2 rounds of
A 30 second arms extended weighted isometic back extensions on the ghd
https://www.youtube.com/watch?v=4jFp58llCow
B – 15 heavy wallballs 11ft
Strength
Every minute on the minute for 20 minutes
Odd- 3 Deficit Deadlifts @80% (hands must remain on the bar)
Even- 3 weighted dips- pick your weight
-If you have a difficult time getting into your deadlift position as is, do not add deficit.
WOD (25 minute cap)
With a running clock to 12 minutes complete: At 0:00 for time: 200m Sprint
30 Wallballs
20 Burpees
At 4:00 for time: 200m Sprint
25 Wallballs
15 Burpees
At 8:00 for time: 200m Sprint
20 Wallballs
10 Burpees
Each of these intervals should be treated as a sprint. Record times for each interval.
Open- 25-15-20-10-15-5 reps