WOD:

24 Min AMRAP:

5 Deadlifts (225/155)

10 Pull Ups

20 KB Swings (53/35)

40 Jumping Lunges

Video courtesy of Paradiso CrossFit.  Quick demo on jumping lunges (you’ll do 20 per leg per round).  Big thing to stress today is, DON’T ROUND YOUR BACK on the deadlifts.  I get that folks will get tired as the WOD goes on, but remind them to take that extra second to set up properly for the deads, and push the feet through the ground rather than pull up on the bar

Scaling Options:

Bar weight -> as needed(should be able to do 5 unbroken when fresh)

Pull Ups -> Buddha Pull Ups

KB weight -> as needed

Jumping lunges -> lunges

Cool Down:

Hang from pull up bar – 3 min hang time

Couch stretch – 2 min per side