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