S/S/S:

Deadlift

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week.  Aim to go higher.

WOD:

4 Rounds For Time

Run 200M

20 Evil Wheels*

Run 200M

20 Double-Unders

Video courtesy of Paradiso CrossFit.  just in case you forgot what Evil Wheels were….

Scaling Options:

Run – 250M row

Evil Wheels – shorten range of motion

DU – 2:1 SU

X-tra:

Reverse hyperextensions – 3×20

Roll out thoracic area – 2 min