In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – work to heaviest possible set of 4 reps
Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter kick

Part 2 – Conditioning: “Old and Bold”

Performance: 12 min AMRAP of –

  • 5 Complex with odd implement* (~50/35lb)
  • 10 Box Jump (24/20″)

*Complex = G2OH, Lunge L/R – can be done with DBs, a sandbag or medball

Fitness: 12 min AMRAP of –

  • 5 Complex with odd implement*
  • 10 Box Jump

*Complex = G2OH, Lunge L/R – can be done with DBs  or medball 

 

0