Warmup:

1:00 Ski Erg

10 Bow2Bends

10 Cherry Pickers

10 Iron Cross

5 Back Roll to V-Sit

1:00 Ski Erg

8 Box Step Ups

5 Tuck Jumps

10 Thread The Needle

10 Huggers

10 Over & Backs

Barbell Warmup – With an empty barbell perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts, then spend 7-10 minutes working up to heaviest weight you’ll use in Deadlifts today

WOD:

For Time:

35 Deadlifts (185/130)

20 Box Jumps (24″/20″)

13/10 Cal Ski Erg

25 Deadlifts (225/160)

20 Box Jumps

27/22 Cal Ski Erg

15 Deadlifts (275/195)

20 Box Jumps

40/32 Cal Ski Erg

Time Cap: 35 min

Video courtesy of Misfit Athletics.

Nice triplet that sees two of the movement increase in weight and cals while one movement stays consistent throughout.  Find manageable chunks in the deadlifts.  Even if you can go unbroken in the first set, just know you have two more big Deadlift pieces coming up, so save your back. Keep the box jumps smooth (no sprinting), and find a steady rhythm in the Ski erg.

Scaling Options:

Bar weight -> 40/50/60% of Deadlift 1RM

Box height -> 20/16 -> as needed

Ski Erg -> Row + 3 Cals per section

Cool Down:

Iron Cross – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min