FRI 4/26/24 WOD

Warm Up - 3 sets:  :40 run, bike, row, or ski (easy) - :20 run, bike, row, or ski (moderate-to-hard) - 2 sets:  10 dumbbell single-leg Romanian deadlifts/leg - 5 inchworm + push-ups - :30 alternating dead bugs - 5 burpees - 4 sets:  :20 double-unders - 5 burpees - 5 deadlifts – Build-in load up to workout weight. – Rest :30-1:00 between sets

WOD

1 Min AMRAP
21 double-unders L2-15 DUs / attempts L1-21 singles
7 burpees
Max-rep deadlifts L3-315/225# L2-225/185# L1-135/95#
– Rest 2:00 between rounds –

7 Rounds Total Deadlift reps

WOD II
100-meter dumbbell farmers carry (You pick the weight)
1:00 Overhead plate hold L3-45/35# L2-35/25# L1-25/15#

-Rest 1 Min-
– Use two dumbbells for the farmers carry –

4 Rounds for Load and Total Time

Post WOD - 1:00 foam roll glutes/side - 1:00 seated pike stretch