WARM-UP:
1/2 Tabata
KB Swing, Step-ups, Hollow Rocks
Dynamic Stretch
STRENGTH:
Deficit Deadlift – (10)2
Deadlift – (5)4
Build weight in preparation of 14.3
WOD: OPEN 14.3
8 min. AMRAP
135/95 lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135 lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155 lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185 lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205 lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225 lb. deadlifts, 35 reps
15 box jumps, 24/20-inch
ICING:
Foam Roll your back and hamstrings.
KOT – Jefferson Curl 20 Reps