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