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