Skill Work:
On a 10:00 clock:
Find a heavy 3-rep push jerk
BENCHMARK WOD: OPEN 13.2
AMRAP 10:
5 shoulder-to-overheads (75/115 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.
Intermediate:
AMRAP 10:
5 shoulder-to-overheads (65/95 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.
Beginner:
AMRAP 10:
5 shoulder-to-overheads (35/45 lb)
10 deadlifts
15 plate jumps
– Athlete’s choice of plate.
– Step down from the plate.
Home Workout:
AMRAP 10:
5 double-dumbbell shoulder-to-overheads (35/50 lb)
10 double-dumbbell deadlifts
15 object jump-overs (20/20 in)
Movement scaling options:
Shoulder to overheads: Load, dumbbell variations
Deadlifts: Load, dumbbell variations
Box jumps: Box height, hops in place, step-ups
Cool down / Post-Workout Skill Work:
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side