03/14/2017

Deadlift 5’s
(20 minutes)
2 warm up sets
5 @ 60%
5 @ 70%
AMRAP @ 75%

Superset
After every set of deadlifts (including warm ups), do 5 box jumps at a challenging height (if you do WOD’s at 20”, try 5 at 24”. You should be using a higher box than you normally do WODs with).

KB Complex
(10 minutes)
With one KB:
5 one-arm Swings
4 Cleans
3 Jerks
2 Snatches
Switch arms, and repeat. That is one complex. Go as heavy as you can. If you get to the 70lb KB, see how many complexes you can complete, switching hands after each 5-4-3-2.

AMRAP 10 minutes
30’ Handstand walk
20 KB Swings
30 Double Unders

Use the heaviest KB you successfully completed the complex with.

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