“I’m not the strongest. I’m not the fastest. I am really good at suffering.” – Amelia Boone
Primer: 3 Rounds x 30s
PVC Pass Throughs
Single Under
PVC Overhead Squats
Single Unders
Strength: Pause Overhead Squats
5×1 10s Pause In Bottom
WOD: “Double Jointed”
21-18-15-12-9
Overhead Squats @ 95/65
Deadlifts @ 185/135
After each barbell Movement 30 Double Unders.
Bonus:
1. 3x: 7 Single Arm DB Bench Press | 7 Single Arm Dumbbell Bent Over Row
2. 3 Giant Sets – 30 GHDSU | 15 Double KB Deadlifts | 50ft Double Front Rack KB Walking Lunges (rest 2 minutes btw sets)
3. 3 Rounds x 30s
Glute Bridges
Superman static hold
Banded Good Mornings