Warm Up:
1 set:
:30 run, bike, row, or ski
10 staggered stance good mornings/leg
5 inchworms with a push-up
1 set:
:30 run, bike, row, or ski
10 good mornings + jump for height
20 alternating shoulder taps in pike position
1 set:
:30 run, bike, row, or ski
10 alternating cossack squats
50-foot bear crawl with hips high
1 set:
:30 run, bike, row, or ski
5 Kang squats
3 wall walks (partial range of motion)
5 Kang squats
3 wall walks (full range of motion)
Skill Work:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
WOD:
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
Intermediate:
AMRAP 9:
9 deadlifts (95/135 lb)
3 wall walks
Beginner:
AMRAP 9:
9 deadlifts (55/75 lb)
3 partial ROM wall walks
Movement scaling options:
Deadlift: Loading, DB deadlift
Wall walk: Distance walked up the wall, Inchworms on a box
Partner option:
AMRAP 9:
9 synchro. deadlifts (125/185 lb)
3 synchro. wall walks
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg