180511 - "Deadliest Catch"

(Compare to 170614)

Pre Class Mobility:

Ham Box LAX

Shoulder LAX

Warm up:

Cardio

Barbell Warm up

Skill/Strength:

Build to heavy single Deadlift

WOD: 3 Rounds for time/6min Cut-off

Rx:

12 Deadlift (165/115)

9 Push Jerk (165/115)

6 Burpee Over Bar

Scaled:

12 Deadlift (15RM or 50% of 1RM)

9 Push-ups

6 Burpee Over Bar

Sport:

12 Deadlift (205/145)

9 Push Jerk (205/145)

6 Burpee Over Bar

Mobility:

Spine Roll

Shoulder Stretches