Warm Up
Tabata Jump Rope
Mobility
Trap/Overhead Barbell Smash
Good Mornings
Strength
EMOM14- Even Minutes Only
1 Strict Press
3 Push-presses
5 Push-Jerks
*Coaches Note* – Warm-up and start first set at 90% of strict press. Try to maintain throughout the 7 rounds.
WOD
8 Minute Ascending AMRAP
4 Deadlfts (225,155)
20 Double Unders
8 Deadlifts
40 Double Unders
12 Deadlifts
60 Double Unders
16 Deadlifts
80 Double Unders
…..
Number of DLs x5
Level 3- (205,135)
Level 2- (185,115)
Level 1- (155,95)
ADV- (275, 185)
*Coaches Note* – scale double unders and deadlift weight as necessary to keep moving for the entire 8 minutes.
Cool Down
Run 1 Mile @80% Pace
Sub 3 mile Bike or 2k Erg
Extra Work
For Time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk
*WOD Credit: Crossfit.com