Warm Up
Skill Warm Up
2 Rounds NOT for time
10 T2B Unbroken
10 OHS (increase weight)
10 C2B Unbroken
Mobility
Skill
Establish the PERFECT deadlift weight
WOD
3 Rounds for Time
15 Perfect Deadlifts
15 Box Jumps (24/20)
15 Perfect Deadlifts
50 Double Unders
After the three rounds, cash out with a 500m row. Score is total time including the row.
No weight was programmed on purpose and thus there is no Rx. Choose a weight that you can do 21 times unbroken with perfrect form (the reps in the WOD are only 15, but this will ensure you will be perfect). Bros especially – check the egos! If you can’t lift it with perfection, drop the weight, even if that means PVC pipe and even if that means that you aren’t lifting the most weight in the gym. Today is about PERFECT movement not fast movement.
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Travel WOD
AMRAP in 20 min.
Run 400
Max rep push ups
