9.15.2023 ALL SHOOK UP


MARK

WARM-UP:
1K Row
Dynamic Stretch

STRENGTH:
Sumo Deadlift
10/30     6/40      3/50
5/50      4/60      3/70
3/75      2/80      1/90

Percentages based off of your 1RM Deadlift

WOD: ALL SHOOK UP

15 AMRAP
30 Double Unders 2/1
10 Slamball 40/30

ICING:
Your 1% in 2 min.
KOT – VMO Squat 20 Reps
Deadhang For 90 seconds.
Iron Scap