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