120312

Monday

Warm Up:

800m run

15 Jump Squats

Mobility 5 Mins

Banded Hamstring Active Stretches

Deadlift: 5-3-1-1-1

Use sets of  5 and 3 to Warm up to 1 rep max. Do not round back. Use proper form to achieve one rep max.

WOD: (25 minute cut off)

"Patty Cake"

6 rounds

7 Deadlift 220/155 ( Use 60-70 percent of 1 rep max)

15 Wallball 20/14

30 Double Unders (90 singles)

Rest 2 minutes between every 2 rounds.

The goal of this wod is to do all the sets unbroken. Being fast is key. If the deadlifts are going to hinder you, drop the weight.