Skill Work: EMOM 8:
Odd min | 3 Deadlifts
Even min | :30 hollow hold
WOD: EMOM x 16
Min 1: Cal Bike
Min 2: Wall Walks
Min 3: Deadlifts @ 225/155
Min 4: Rest
Intermediate: EMOM x 16
Min 1: Cal Bike
Min 2: Partial Wall Walks
Min 3: Deadlifts @ 185/135
Min 4: Rest
Beginner: EMOM x 16
Min 1: Cal Bike
Min 2: Shoulder Taps
Min 3: Deadlifts @135/95
Min 4: Rest
Home Workout: 4 x AMRAP 3:
200-meter run | 4 wall walks
Max dumbbell swings (35/50 lb)
– Rest 1:00 between AMRAPs.
– Use one dumbbell.
Cool down :
1 set:
1:00 banded hamstring stretch/leg
1:00 calf stretch/leg