Strength / Skillwork
Deadlift
10-3-3-3-3 / 3 / 3-3-3
10 @ BB
3 @ 50%
3 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set
PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.
WOD
4 Rounds:
:35 KB Figure 8’s w/uppercut
:35 Lunge Jumps
:35 Box Jumps
:35 1 Arm hand to hand Russian KBS
:35 REST!
Rx+: 55#/35# KB, 24″/20″
Rx: 35#/20# KB, 24″/20″
Scaled: 20#/15#, Step-ups on 20″/16″ box
Score is total combined reps for the entire workout. Lunge jumps, KBS, and Figure 8’s are all 1ct! So this is a very high rep score.
Elements
Do main WOD
