Warmup:

200M run

10 Cherry Pickers

10 Bow2Bends

10 Cobra To Down Dog

5 Cobra to Hip Snap

5 Back Roll 2 V-Sit

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

This week, we jump into our 5X3 week for deadlifts.  Again our goal this week is to go heavier per set than we did on the 3X5 week.

WOD:

3 Rounds:

400M Run

12 Burpee to Kipping Pull Ups

Video courtesy of OPEX Fitness.

As you come in from your run, make an effort to take 2-3 big/deep breaths to get your heart rate and breathing back under control prior to the burpee to kipping pull ups.

Scaling Options:

Burpee Pull Up -> Burpee to Jumping Pull Up (bar inside of OH reach)* (ELITE: Bar Muscle Ups)

Video courtesy of EVO Fitness

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 min per side