Warm up: 300 m row, 10 pass thrus, 10 windmills; 2x 10 light front squats, 10 rdl's, 10 back ext, 5 pull ups, 5 half burpees
Skill Focus: Front Squat or Overhead Squat (adv do ohs)
Warm up and build to a. . .
3 RM FS or OHS
1 x max reps @ 80% of 3 rm
WOD All Levels:
Death by Bar over Burpee
Perform 3 deadlifts 255#/175# (scale to appropriate weight) at the top of ea min
to buy in and 1 bar over burpee* the first min. At the top of the 2nd min 3 dl’s and 2 bar over burpees. . . 10th min 3 dl’s and 10 burpees.
*The burpee must be a jump with both feet simultaneously.
**If you fail to complete the 3 deadlifts and rd # of burpees within the min you must sit out a minute and may have 1 more attempt to complete that rd.
Post 3 rm and # of completed rds for score.
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Coach Nick captures the rapt attention of our newest On Ramp group
