3 DL/Press C

Deadlifts

Warm Up

Rest exactly 60 seconds between rounds

5 x 160, 5 x 185, 5 x 205

WOD

Rest exactly 2 minutes between rounds

5.5.5 @ 230

Warm-Up

Military Press

5 x 85, 5 x 95, 5 x 110

WOD 5.5.5.@ 122

2 minutes of mobility….time is 30 minutes….can you do it ?

FOAM ROLL

Legs– QUAD / HAMSTRINGS

Calves

Heel Chord

Glutes

Hip Flexors

Lats

Triceps

Low Back

Mid Back

Upper Back

4 Rounds

25 Goblet Squats

20 Weighted Sit Ups

55 Double Unders

15 min AMRAP:

12 lunges

10 squats

8 sit-ups

6 push-ups

Run 2 miles walk 1

CHIPPER (35 reps each) for time:

KB swings

Double unders

Goblet squats

Sit-ups

Push-ups

Thrusters

Lunges

Push-press

Deadlifts / Box jump

20,18,16,14,12,10

4 Rounds

50 Air Squats

40 AB Mat Situps