MARY and MATT
WARM-UP:
Four Corners
2 Rounds
10 Each > Sit-ups, Arch Hollow Swings, Push-ups, Slamball
Crab Walk Between Corners
Dynamic Stretch
STRENGTH:
Deficit Deadlift
10/30 5/40 4/50 (3/60+)4
Work up to and above your 60% of your 1RM for deadlift.
WOD: NAUGHTY OR NICE…NOT
5 min. AMRAP
7 Thrusters 115/75
13 Parallel to the Bar Burpee
Rest 3 min.
5 min. AMRAP
7 Deadlift 195/145
13 Box Jumps 24/20
ICING:
KOT – Jefferson Curl 20 Reps
Tabata > Handstand Hold / Deadhang