181016 - “Four Square”

Warm up:

Cardio

Barbell Warm up

Dry Runs

WOD: 4x4 min AMRAPs with 4min rest between

Rx:

Round 1

27 Burpee Over Bar Buy-in

9 Deadlift (155/105)

9 HSPUs

Round 2

24 Burpee Over Bar Buy-in

7 Deadlift (185/125)

7 HSPUs

Round 3

21 Burpee Over Bar Buy-in

5 Deadlift (225/155)

5 HSPUs

Round 4

18 Burpee Over Bar Buy-in

3 Deadlift (275/185)

3 HSPUs

Scaled: (60% of 1RM/20RM)

Sport: (185/125), (225/155), (275/185), (315/225)

Mobility:

Wall Glute

Ham Pole