Pic courtesy of Gymquotes.co Get your Friday going with some heavy shit!!!

 

Warmup:

10 Kickers per leg

10 Squat2Stands

10 Heel2Toe per side

10 Alt Toe Touch

10 Pushup2Downward Dog

10 Swimmers

10 Over & Backs

Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerk, RDLs, Deadlifts

 

WOD:

FOR TIME

21-15-9:

Deadlift (135/95)

Shoulder to OH (95/65)

-Rest 3:00-

15-12-9:

Deadlift (155/105)

Shoulder to OH (115/75)

-Rest 3:00-

12-9-6:

Deadlift (185/125)

Shoulder to OH (135/95)

 

Score = Total time

Good way to finish off the week with a lifting couplet that gets heavier as the WOD goes on. Yes, your reps will decrease each section, but the weight does go up, so hang onto that bar!  Try to be strategic on where you break during your rounds.  If you need to break during the WOD, do it either after the last Shoulder2OH rep or when you have one rep left on the deadlifts.  Doing it on those two spots will prevent you from adding unnecessary reps to the WOD

 

Scaling Options:

Bar weight -> as needed.  Make 3 jumps for each movement

 

Cool Down:

10 slow and controlled Iron Cross

 

Thread the Needle hold – 1 Min per side