190313 - “End Game"

 

Warm up:

Cardio

Barbell Warm up

Dry Run

 

WOD: 4x3 min AMRAP with 3 min Rest between

Rx:

15/12 Cal Bike Buy-in

AMRAP #1:

12 Deadlifts (135/95)

12 Strict Pull-ups

AMRAP #2:

9 Deadlifts (185/125)

9 Strict Pull-up

AMRAP #3:

6 Deadlifts (225/155)

6 Strict Pull-up

AMRAP #4:

3 Deadlifts (275/185)

3 Strict Pull-up

Scaled:

12/9 Cal Bike Buy-in

AMRAP #1:

12 Deadlifts (30RM)

12 Ring Rows

AMRAP #2:

9 Deadlifts (20RM)

9 Ring Rows

AMRAP #3:

6 Deadlifts (15RM)

6 Ring Rows

AMRAP #4:

3 Deadlifts (10RM)

3 Ring Rows

Sport:

(185/125), (225/155), (275/185), (315/215)

 

Mobility:

Circle-up

Hamstring LAX

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