(Gymnastics Focus)
WOD Review then warm up all together: 1 indoor jog, 30 jump rope, 10 leg swings/leg, 10 BB straight leg deads, 10 hanging shrugs, 10 knees past hips, 10 light deads
SOD prep: 5-7 min to build to your Deadlift weight
SOD
E3MOM (every 3 minutes) for 12 min: (4 cycles)
Complete 2/1 Rope climbs and 3-5 challenging Deadlifts (wt: athlete’s choice)
*Ensure you have at least 45-60 sec rest between rounds
WOD
4 Rounds for time:
50 Dubs (100 singles)
15 T2B (50+ 10 T2B)
12 Deadlifts (225/155) (50+ 155/105)
