S/S/S:
Pause Deadlifts (2 sec pause 2 inch off ground)
5X3
Increase weight eat set
Video courtesy of Untamed Strength. Third instance of the pause deadlift we will do this cycle. Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.
| Lower reps this week means go heavier per set. |
WOD:
Triple Threat!
21-15-9
Thrusters (95/65)
Sumo Deadlift High Pull (95/65)
Right into…
15-12-9
Box Jumps (24/20)
Burpees
Right into…
12-9-6
Assault Bike (cals)
200M Run after each bike round
Have all your equipment set up so you can go from one mini WOD to the next. If there are more athletes than assault bikes, stagger heats by 3 or 5 min.
Scaling Options:
Bar weight -> as needed
Box height -> as needed
Run -> 250M Row
