Warmup:
Deadlift x10 with empty bar
x30 Jumping Jacks
x5 Tempo Pushups (5 seconds down, up fast)
Deadlift x8 with 40/25
x10 Jumping Air Squats
x5 Tempo Pushups (3 seconds down, up fast)
Deadlift x6 with 60/40
x5 Box Step Up
x5 Pushups as fast as possible each rep
Deadlift x4 with 80/55
x5 Box Jumps Over
x5 HR Pushups
Deadlift x4 with 100/70
x5 Box Jumps
x5 Pike Pushups
WOD [TWO Options ]
Today’s Wod is a version of 11.2
Weights for Deadlift will increase each round: 3 rounds:
Min 1: Max Deadlifts
– round 1 [40/25]
– round 2 [70/50]
– round 3 [100/70]
Min 2: Max Pushups
Min 3: Max Box Jumps 24/20
Min 4: rest
RX Option
“AMRAP in 15 minutes
9 Deadlifts [100/70]
12 HSPU
15 Box Jumps (24/20 in)”