181116 - “Messer you up 2.0”

(Compare to 130327)

 

Warm up:

Cardio

Barbell Warm up

Dry Run

 

WOD: 3 Rounds for time

Rx:

11 Shoulder to O/H (50s/35s)

11 Box jumps (30”/24”)

11 Deadlifts (225/155)

11 T2B

Scaled:

11 Shoulder to O/H (50s/35s)

11 Box jumps (12”)

11 Deadlifts (20RM/60%)

11 T2P

Sport:

11 Shoulder to O/H (75s/50s)

11 Box jumps (30”/24”)

11 Deadlifts (315/225)

11 T2B

 

Mobility:

Circle up

Ham Floss

Calf Pole

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