Group Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Technique
Lax to Plantar / Deadlift
Strength
Warm up to 80% of your deadlift
Daily WoD
4 X 3′ AMRAP OF:
1 ring/bar muscle up a) 3 C2B b) 3 Pull-ups c) aided or ring rows
(alternating between each MU would be awesome)
2 deadlifts @ 80% of 1 RM
4 bar facing burpees Rx) pop burpees and jump over the bar a/b) ok to step up and step over
— 1 min rest —
Score = total COMPLETE rounds. In last round, it’s rounds + add’l reps
Coach’s Notes
This WoD is much like “The Chief” in scoring and strategy. Pay attention to how long the rounds are taking. Get extra rest when you know you won’t finish a round (except the last)
Mobility
Roll Posterior / Lats