GET R DONE..getting it done.
Warm-up:
2 Rounds of Bike 20 Cal, 10 Each With Barbell Deadlift, Hang Clean, Front Squat, Good Morning.
Dynamic Stretch
Strength:
Deficit Deadlift
10 8 (3)6
WOD: GETUFF
8 min. AMRAP
12 Deadlifts 135/95
9 Box Jump Overs 24/20
6 Push Jerks 135/95
Rest 4 min.
8 min. AMRAP
12 Deadlifts 115/85
9 Box Jump Overs 24″/20″
6 Push Jerks 115/85
Icing:
KOT – Jefferson Curl 20 Reps
KOT – Reverse Nordic 20 Reps