190117 – “Rubicon”

January 17, 2020


 

Warm up:
Cardio
Barbell Warm up
Dry-runs
 

WOD: 4x4min AMRAPs with 2min best between
Rx:
AMRAP#1
40 Wallball Shot + 40 DUs Buy-in then…
12 Deadlifts (185/145)
12 Strict Pull-ups
AMRAP#2
40 Wallball Shot + 40 DUs Buy-in then…
9 Deadlifts (225/155)
9 Strict Pull-ups
AMRAP#3
40 Wallball Shot + 40 DUs Buy-in then…
6 Deadlifts (275/195)
6 Strict Pull-ups
AMRAP#4
40 Wallball Shot + 40 DUs Buy-in then…
3 Deadlifts (315/225)
3 Strict Pull-ups
Scaled:
All AMRAPs:
40 Wallball Shot + 40 Singles Buy-in then…
9 Deadlifts (20RM)
9 Ring Rows
Sport:
#1 (225/155)
#2 (275/195)
#3 (315/225)
#4 (365/255)

Mobility:
Ham Band
Spine Roll

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