Warm-up: Run to W. Alabama, then 3 sets: 12x KB RDL, 15x RKB Swing, 15x Sit up.
Strength: Sumo Deadlift 5×5 unbroken increase weight slightly from last week – all sets same weight. Then 20 Speed skater (plyos on the 4 stacked plates). after each set, Please encourage everyone to go BELOW parallel on these.
Stamina: 4 Rounds, not for time: 200m Buddy carry, 15x Burpee – Pull up, 12x Slamball – Broadjump.
WOD: 4 Sets: In 4:00 complete:
- Block Run
- 8x Burpees
- Max Reps in Remaining Time
- Round 1: Overhead Squats (95/65)
- Round 2: Front Squats (115/75)
- Round 3: Back Squats (135/95)
- Round 4: Squat Cleans (155/105)
- Rest 2:00 in between sets.
Cool Down 4 Sets: 7x Burpee immediately into a Parking Lot Sprint, immediately into 7 more Burpee immediately into another Parking Lot Sprint. Full rest between sets.